George Tsatas 2016/03/28

• Stick overhead press 1×10
• Stick bend over stretch 1×10
• Shoulder external rotation 1×10 each side
• Bench Russian dips 2×10 alternating leg
• Sphinx back extension 1×10
• Sphinx back extension to arm bridge (plank) 2×10
• Shoulder flexion 2-3×10 (front raise)
• Shoulder lateral raises 2×10 (bent over 45deg) crush the handle
• Hip flexion 2×10 + alphabet
• Leg adduction 2×10 + alphabet
• 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
• Butterfly stretch 1×10

Koom Studio (youtube channel)