Upper back Massage
https://www.youtube.com/watch?v=ehFeVTYm3Jo
SET
REPS
WEIGHT
TEMPO
REST
Pectoralis Massage
https://www.youtube.com/watch?v=XAjQbHH1Hw0
SET
REPS
WEIGHT
TEMPO
REST
Biceps Massage
https://www.youtube.com/watch?v=q9_rOfTfpNk
SET
REPS
WEIGHT
TEMPO
REST
Thoracic extensions / seated
https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET
REPS
10
WEIGHT
TEMPO
REST
T SPINE ROTATION / QUADRUPED
https://www.youtube.com/watch?v=AJ7sKr3cYYc
SET
REPS
8/8
WEIGHT
TEMPO
REST
Humero – scapular rhythm
https://www.youtube.com/watch?v=1qq3ZUZXb2k
SET
REPS
8/8
WEIGHT
TEMPO
REST
Shoulder tap
https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
Bird dog
https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
Leg Lowering Unsupported
https://www.youtube.com/watch?v=caC-gV4nh4o
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60s
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60s
DB BP 2-ARM
https://www.youtube.com/watch?v=p1e1KEF58h4
SET
4
REPS
6-8
WEIGHT
10-20kg
TEMPO
312
REST
90s
PULL-UP (NEUTRAL)
https://www.youtube.com/watch?v=lqn96nMYsx8
SET
4
REPS
6-8
WEIGHT
BW
TEMPO
312
REST
90s
TIBIALIS ANTERIOR WD
https://www.youtube.com/watch?v=OPEuhclsTUQ
SET
4
REPS
10
WEIGHT
BW
TEMPO
312
REST
90s
SHOULDER PRESS 2-ARM / DB
https://www.youtube.com/watch?v=Lr_dpiy87c8
SET
4
REPS
6-8
WEIGHT
8-16kg
TEMPO
312
REST
90s
INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP
https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET
4
REPS
6-8
WEIGHT
BW
TEMPO
312
REST
90s
LATERAL RAISE 1-LEG w/ MiniBand
https://www.youtube.com/watch?v=9wp_CTf2duo
SET
4
REPS
10/10
WEIGHT
TEMPO
REST
90s