SCAPULA PUSH UP / PLANK POSITION
https://www.youtube.com/watch?v=AggOBGIasxk
SET
3
REPS
12-15
WEIGHT
TEMPO
REST
Standing hip flexion hold / KB
https://www.youtube.com/watch?v=I_9pSaG0G-o
SET
3
REPS
10
WEIGHT
6-10
TEMPO
REST
Cable Chop – High to Low / Standing (Propulsive)
https://www.youtube.com/watch?v=Q-qTihkm3bc
SET
3
REPS
10
WEIGHT
TEMPO
REST
HIP HINGE CABLE
https://www.youtube.com/watch?v=0lblT-ACMwM
SET
3
REPS
12
WEIGHT
TEMPO
REST
Lateral prowler pull
https://www.youtube.com/watch?v=LcOft7YsPsE
SET
3
REPS
green
WEIGHT
40-60kg
TEMPO
REST
BEAR CRAWL
https://www.youtube.com/watch?v=OA23BcPrFxM
SET
3
REPS
20
WEIGHT
TEMPO
REST
CURL TO SHOULDER PRESS 1-ARM / 1-LEG
https://www.youtube.com/watch?v=FoQpwS0XahM
SET
3
REPS
10
WEIGHT
6
TEMPO
REST