• 3-4 Sets NFT
  • 6-8/arm 3111 Half Kneeling Dumbbell Press/arm
  • 30sec Goblet Squat Isometric Hold

    + Scapular Positional Strength and Active Mobility Work
  • Prone Y’s on Floor – 10 reps (pause 3sec at top of each rep); rest 60sec x 3-4 sets
    *similar loads to last week
     Half Kneeling Single Arm Dumbbell Press https://youtu.be/4DUIY95jX6Y
    Goblet Squat Isometric Hold https://youtu.be/nq3bm6dVnqw
    Prone Y’s on Floor https://youtu.be/Ip5FnBebhBg


B) Back Squat

42X1; 4 Reps Every 3:30 x 4 sets
Demo video https://youtu.be/Rvy12jFLBFo

C1) KB Rack Curtsy Step Down

40X1; 6-8/leg; rest 45sec x 3 *box height just below knee height
Demo video https://youtu.be/vUAkRP91HyY

C2) Alternating Dumbbell Bench Press (Top Down)

3131; 6/arm; rest 45sec x 3
Demo video https://youtu.be/7CHPqVxJOUE

C3) Close Grip Parallette Tricep Push Up

20X0; 12-15reps; rest 90-120sec x 3
Demo video https://youtu.be/Q3SAtRaXcxQ

D) 4 Sets