functional warm up
perform warm up for lower body on those days and upper body on those days
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
5 way shoulder warm up [tutorial] |
always do |
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Tennis Ball Spine Roll |
do for back and chest |
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do above each day |
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upper body |
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Doorway Chest Stretch |
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spiderman rotation |
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Side Plank with Rotation |
lower body below |
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One Leg Calf Raise |
calf stretch on machine not like this- this just a cue |
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Stick Deadlift |
waiters bow |
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Waiters Bow |
exercise examples fo your plan below |
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Box Front Squat |
exercise examples fo your plan below |
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Correct Squat [Tutorial] |
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Parallel Fighters Chin Up with 2 sec hold |
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Split Squat |
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Triceps D/B Skull Crusher |
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Straight Barbell Preacher Curl |