WARM UP:
STANDING STRAIGHT LEG RAISE WITH TOE TOUCH: 1 X 10 EACH SIDE
STATIONARY BENT LUNGE (FOREARM TO FLOOR) 1 X 10 EACH SIDE
STANDING SINGLE LEG TOE TOUCH:1 X 10 EACH SIDE
ARM CIRLES: 60 SECONDS

EXERCISES:
D.B. EXTERNAL ROTATORS (4 STAGE):
3 X 10

WEIGHTED D.B. PUNCHES:
(WEIGHT SHOULD NOT EXCEED 10 LBS)
3 SETS @ 30 SECONDS EACH

ALTERNATING “T” STAND (FROM PUSH UP POSTION)
1 X 10 (EACH SIDE)

ALTERNATING “T” STAND WITH PUSH UP (every time you switch sides, do a push up):
1 X 8 EACH SIDE

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

PLYOMETRIC PUSH UPS:
3 X 10

ALTERNATING “V” UPS:
3 X 10 EACH SIDE

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

PLYOMETRIC D.B. DEADLIFT:
3 X 10

D.B. JUMP SQUATS:**Video link shows exercise without DB
3 X 10

FULL BODY HAMSTRING CURLS:
3 X 6-10

SIDE SHUFFLES / SPRINTS ON TREADMILL:
(RIGHT SIDE) 30 SEC / (LEFT SIDE) 30 SEC / SPRINT 30 SECONDS
5 SETS (AFTER EACH SET, WALK OR JOG 60 SECONDS)