STRETCHES (PRE WORKOUT)
KNEELING S.B. STRETCH: (EACH POSITION 30 SECONDS)
DOORWAY PEC STRETCH 3 @ 30 SECONDS
STANDING NECK FLEXOR STRETCH

EXERCISES
SEATED NECK EXTENSIONS:
3 X 15

BENT LATERAL RAISES:
3 X 15

STANDING ALTERNATING D.B. EXTERNAL ROTATORS:
3 X 15 (EACH SIDE)

STANDING ALTERNATING D.B. OVERHEAD PRESS:

3 X 15 (LIGHT WEIGHT, EACH SIDE)

SEATED S.B ALTERNATING OVERHEAD D.B. PRESS:
3 X 10 (EACH SIDE)

PUSH UPS (FLOOR OR INCLINE):
3 X 10-15 (3 CT. DOWN)

SEATED ROWS:
3 X 10 (PAUSE EACH REP AGAINST TORSO AND SQUEEZE SHOULDER BLADES FOR A 2 CT.)

STRETCHES (POST WORKOUT)
ROPE STRETCH 3 @ 30 SECONDS (EACH SIDE)
REVERSE PRESS WITH STRETCH STICK 3 X 10 (TRYING TO PRESS ELBOWS STRAIGHT)
SCRATCH STRETCH (SQUATTING) 3 @ 30 SECONDS (EACH SIDE)