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2 Rounds of:
x10 Right external rotation
x10 Left external rotation
x10 Right internal rotation
x10 Left internal rotation
x10 Isometric external rotation with front raises
Rest as you need between rounds
3 rounds of:
x10 banded knee extension right
x10 banded knee extension left
x15” banded knee extension (isometric) right
X15” banded knee extension (isometric) left
X15” banded hip abduction (isometric) left
X15” banded hip abduction (isometric) right
Rest 20”-30” between rounds
2-3 rounds of:
x10 Banded wrist extension
x10 Banded wrist flexion
x10” Banded wrist extension (isometric)
x10” Banded wrist flexion (isometric)
Rest 20”-30” between rounds
2-3 rounds of:
x15 Banded glute bridge
x15 Banded hip abduction left
x15 Banded hip abduction right
x15 Banded pull through
Rest 30” between rounds
4 rounds of:
x10 Banded external rotation [flat band]
x10 Prone Y
x10 Scapular push ups (on knees)
Rest as needed between rounds