(R) = right side
(L) = left side
Small ball may be used for Rub and Scrub
This sequence will be great to prepare you for upper body exercises
4Q Shoulder Activation
x 2
Rub and Scrub Sternum/Clavicle
time
5 sec sternum
intensity
fast
time
5 sec sternum
intensity
fast
Set | Time | Intensity |
---|---|---|
1 | 5 sec sternum h:m:s | Fast RPE |
2 | 5 sec clavicle (R/L) h:m:s | Fast RPE |
Use a ball
Option: make hand into fist and use knuckles for sternum and open hand for clavicle
LLT
DB Scaption
reps
5
load
light
Tempo
controlled
reps
5
load
light
Tempo
controlled
Set | Reps | Load | Tempo |
---|---|---|---|
1 | 5 | Light | Controlled |
2 | 5 | Light | Controlled |
Use DB
Option use plates