Rob Ratcliffe

DAY1

MOBILITY:
seated Scapular retractions with band 1x10
Arm lat raises, supported w/dowel
Seated Thoracic rotations 10
Cat Camel
Foam Roller Angels?

A. Lock Big 3 1x10
B. Kneeling Trap 2x5-8 4010 tempo, 60s rest
C. Kneeling kickbacks 2x5-10
D. Bird dog, beginner 2x8-10
C. Seated Leg Raises/Extensions 2x10
D. DB External rotations, lying incline bench 2x8-10, 4010 tempo