Erica Grout

DAY 1
Week 3-4

Cat Camel 1 x 10
PNF Internal rotator stretch w/ dowel 3x5s
PNF Triceps Stretch 3x5s
Hip Flexor stretch 1 x 10
Lock Big 3 2x10-15

A. Split Squat FFE 3 x 8-10 , 3030 Tempo, 60
B. Cable Row, neut. gr. 3 x 10-12 , 3010 Tempo, 60
C. Prone Cobra 3 x 12 , 2012 Tempo, 60
D. DB Pullovers - 'breathing' 3 x 8-10 , 3011 Tempo, 60
E DB French Press (on slight incline on bench - tight triceps) 3 x 10-12 , 3010 Tempo, 60
F. Trap-3 3 x 8-10 , 4010 Tempo, 60


DAY 2
Week 1 -2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
Lock Big 3 2x10-15

A. Clean Grip Romanian Deadlift 3 x 10-12 , 3010 Tempo 60
B. Incline prone DB Reverse Flys, neut. grip 3 x 10-12 , 2011 Tempo 60
C. SB Hamstring Curl 3 x 8-10 , 3030 Tempo 60
D. DB 1Arm Row, pronated 3 x 10-12 , 4010 Tempo 60
E. DB External Rotation - Lying 20-deg incline 3 x 10-12 , 4010 Tempo 60
F. HE Squats (TRX supported) 2 x 15 , 3010 Tempo 60
G. Tricep Cable OH Extension 3x10-12 2010 Tempo, 60s