Day 2 - Strength & Conditioning (16th-21st Apr)

Prehab

12 banded external rotations

20sec hang from pull up bar

5 wall walks

X2


Shoulder press 5x5 (light weight roughly 60% of 1RM, focus on quality of movement)


10/9/8/7/6/5/4/3/2/1

Ring row

DB skull crushers

Reverse flys

(Follow the ladder sequence, 10 reps on all exercises then 9 etc)


8 DB floor press

20 banded pull aparts

X4


25 Russian twists

15 leg raises

X4

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