Rehab C

Warm-Up: Standing External Rotation (Less good arm)

1 x 60s of work

Level 1: Arms by sides

Level 2: Arms slowly raising to the sides

Level 3: All angles exploration

Use this as a quick warm-up for the lefty!

A1: Seated Cubans with dumbell BOTH ARMS

3 x 10-15 reps

Stick to the same weight on righty.

Start real low with lefty and slowly add.

A2: BIG spinal waves

3 x 60s of work

MORE arching as you come back up!!

B1: Light weight deck or bench press

3 x 10-50 reps

Try to get as much range in here as possible - elevate yourself on a bolster/blocks and express way more with your thoracic.

B1: Banded Rows - Continuous tension for those LATS

3 x 60-90s continuous work

Grab some light dumbbells and row. The number may mean you feel it in the lower back - that’s just showing we need more lower back work so don’t worry about that. Try to get the lats working and go until you get a nice burning sensation in the muscles.