George Tsatas 2016/03/22

  • Stick overhead press 1×10
  • Stick bend over stretch 1×10
  • Shoulder external rotation 1×10 each side
  • Shoulder flexion 2-3×10 (front raise)
  • Shoulder lateral raises 2×10 (bent over 45deg) crush the handle
  • Shoulder retraction 1×10 (hold for 5sec) (face down on ground)
  • Shoulder external rotation 2×10 (tempo: up 1sec, hold 2sec, down 3sec)
  • Shoulder horizontal abduction 2×10
  • Alphabet

Koom Studio (youtube channel)