(EQUIPMENT NEEDED: MEDIUM WEIGHT THERABAND)

LEVATOR STRETCH: 2 @ 20 SECONDS EACH SIDE
DOORWAY PEC STRETCH: 2 @ 20 SECONDS EACH

SHOULDER ROLLS:
1 SET 100 (MEDIUM CIRCLES; EITHER DIRECTION)

ALTERNATING PUNCHES:
3 X 30 (EACH SIDE)

THERABAND HIGH PULLS:
3 X 15

THERABAND STANDING EXTERNAL ROTATOR CUFF:
3 X 15 EACH SIDE

CRUNCHES (LEGS CROSSED, KNEES DOWN)
3 X 20

LYING HYPEREXTENSIONS:
3 X 10-15

PUSH UPS:
(CAN BE DONE AS INCLINE PUSH UPS USING STAIR OR COUNTERTOP)
3 X 15 (STOP AND START IF NEEDED)

SWIMMERS IN PUSH UP POSITION:
3 X 10 (EACH SIDE)

STATIONARY SPLIT SQUATS:
3 X 12 EACH SIDE

WALL SQUATS:
3 SETS @ 45-60 SECONDS EACH

ALTERNATING LATERAL SQUATS:
(FINGERS LACED WITH HANDS BEHIND HEAD)
3 X 15 (EACH SIDE)

REVERSE PLANKS:
(ELEVATE FEET 12-18” OFF GROUND)
3 X 15 (PAUSE EACH REP)

LEG RAISES: 3 X 10-15