Stretching video:
Execute all of your reps slowly and controlled.
Have a long time under tension (TUT)
4s for the concentric shortening,
4s for the eccentric elongation
4 rounds, r: 30-60s, R: 2min
Lateral raise 10-15 reps at 10lbs
Monkey shrugs 10-15 reps at 30 lbs
Overhead press 10-15 reps at 20-30lbs
Pulldown 10-15 reps at 80-120 lbs
Abs and core
4 rounds of 40-60s each exercise
Toes touch
(upper abs)
Scissor kicks
(lower abs and legs)
Glutes bridges