Michael Sproule 2016/03/21

Before upper strength drills

• Neck retraction 1×10
  Stick overhead press 1×10
  Stick bend over stretch 1×10 (palms face forward)
  Standing shoulder retraction with elastic 1×10
  Standing shoulder protraction with elastic 1×10
• Standing straight arm pull down 3×10
• Shoulder external rotation 1×10 (rest 15sec) (tempo: up 1sec, hold 2sec, down 3sec)
• Front raise 1×10 (8lbs)

After upper strength drills

Push up position shoulder retraction and protraction 2×10
Ball shoulder stability 1×10 5-10 sec hold on each arm
Shoulder retraction 1×10 (hold 5sec)
Shoulder external rotation 2×10 (rest 15sec) (tempo: up 1sec, hold 2sec, down 3sec)
Shoulder horizontal abduction 2×10 (rest 15sec) (tempo: up 1sec, hold 2sec, down 3sec)
Alphabet

Lower body

• Calf raises 2×10
• 1 leg steps 2×10 on each leg (with band, mirror)
• Lunge 2×10 (band, mirror)
• koom studio (youtube channel)