WEEK 2 / DAY 1

Upper Body Eccentrics & Isometrics #2

⏲ 40-50 min

↻ 1 Set
No Rest

x15 Scapular Retractions and Protractions

Focus on relaxing your neck and traps

x15 Scapular Rotations Each Direction

Focus on relaxing your neck and traps

x10 Floor Slides

↻ 1 Set
No Rest

x6 Rotating Push-Ups Each Side

2 sec. down, 2 sec. pause at bottom position

x6 Kneeling Scarecrows

x6 Laying YTW's

Alternate Y, T, W for 6 reps each variation. Hold for 3 sec. each rep.

x6 Down Dog Arm Reaches Each Arm

Hold reach for 2s each rep

↻ 4 Sets
Rest Only as Needed

x1 Tempo Push-Up Matrix

Perform x4 push-ups, 4 sec. hold at bottom of rep 4, then x3 push-ups, 3 sec. hold at the bottom of rep 3, repeat down to 1. Take rest as needed.

x8 Kneeling Rotating Shoulder Presses

1 rep = center + right + left. 4 sec. lower each rep.

x4 Low Plank Arm Reaches

3-5 sec. hold each rep. Alternating arms after each hold. Rest as needed.

↻ 4 Sets
Rest Only as Needed

6 Back Lifts

Perform a 10 sec. isometric hold at the top of rep 1 and rep 6.

x8 Bent Over Y Raise to Lat Pull

2s hold at top of Y raise and Lat Pull. To modify: hold light DBs or household objects

x12 Single Arm Lawnmower Rows Each Arm

4 sec. lowering each rep.

↻ 3 Sets
1:00 Rest

x12 Hollow Body Overhead Presses

Alternating

x12 High Plank Rows

Alternating

x12 Side Plank Rows Each Side

↻ 1 Set

x8 Scapular Retractions and Protractions

x8 Scapular Rotations Each Direction

x8 Laying Shoulder Sweeps Each Arm

x8 Kneeling Overhead Reach to Side Bends

x0:30 Overhead Thoracic Spine Mobility