MOVE Pull + Sh. Lift (Hyp)
Superset
x 3
LLT
MOVE 1/2 Kn Band SA Hi-Low Row
reps
10 ea
load
moderate
Tempo
controlled
Rest
30 sec
reps
10 ea
load
moderate
Tempo
controlled
Rest
30 sec
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 ea | Moderate | Controlled | 30 sec (h:m:s) |
| 2 | 10 ea | Moderate | Controlled | 30 sec (h:m:s) |
| 3 | 10 ea | Moderate | Controlled | 30 sec (h:m:s) |
LLT
MOVE DB SA Lateral Iso Hold w/ Opp Side Arm Side Raise
reps
8 ea
load
light
Tempo
controlled
Rest
30-60 sec
reps
8 ea
load
light
Tempo
controlled
Rest
30-60 sec
Use a light weight, somewhere between 5-15 lbs is a good start. Try to maintain posture.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 ea | Light | Controlled | 30-60 sec (h:m:s) |
| 2 | 8 ea | Light | Controlled | 30-60 sec (h:m:s) |
| 3 | 8 ea | Light | Controlled | 30-60 sec (h:m:s) |