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Date
WARM-UP
1x
CABLE/BAND
EXTERNAL ROTATION
1
15/e
...
...
PRONE
SLEEPER STRETCH
2
(:30)/e
...
...
CABLE/BAND
1/2-KNEELING SA CHEST PRESS
3
5/e
...
...
WIDE-GRIP
PULL UP SCAPTION
4
6-8
...
...
STABILITY BALL
PULLOVER
5
8-12
...
...
BAND-RESISTED
ISO-SQUAT ROW
6
12-15
...
...
BAND-STRETCH
OVERHEAD FLY
7
10-12
...
...
DUMBBELL
HALF CIRCLES
8
8-12
...
...
DUMBBELL
SA ALT. ISO-HOLD BENCH PRESS (3-REP CLUSTERS)
9
3-3-3/e
...
...
BAND-RESISTED
HIGH-PLANK SA ISO PULLDOWN
10
6-8/e
...
...
CABLE
SA REAR-DELT EXT.
11
10-12
...
...
FOAM-ROLLER
PUSHUP
12
15-20
PRE-GEN.
1x
FOAM-ROLL
T-SPINE
1
(:30)
...
...
FOAM-ROLL
CHEST
2
(:30)/e
...
...
FOAM-ROLL
VMO/TEAR-DROP
3
(:30)/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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