Exercise | Sets | Reps | Rest |
Mobility | |||
Tabletop to tripod | 2 | 5ea | |
Cat/cow | 2 | 10 | |
Side/side head turn | 2 | 5ea | |
Scaption, from toes | 2 | 10 | – |
Activation | |||
PVC squat | 3 | 30″ | |
Seal jacks | 3 | 30″ | |
Band shoulder press | 3 | 30″ | |
Fling jacks | 3 | 30″ | 30″ |
9 to 5 | |||
A1- DB/KB Traveling Lunge + Jumping jacks | 9 | 9ea+9 | |
B1- Kneeling lat. Pulldown + MB slams | 8 | 8+8 | |
C1- MB lateral throws + Goblet squat | 7 | 7ea+7 | |
D1- Seated “L” Db shoulder press + Froggies | 6 | 6+6 | |
E1- Lunge jumps + Spiderman push-ups | 5 | 5ea+5ea |