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 8-10 reps

Less reps now so add some more weight!

Start real low with lefty and slowly add.

A2: Arching on a roller

3 x 60s of work

More arching but now forcing it a bit more with the roller.

B1: Light weight deck or bench press

3 x 10-15 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

Get more tension in the band - this should feel horrific in the lats at the end of the 60s!