Theresa McCooey

DAY - 1

Wall Angels 10
Standing T - Rotations 10/10X
Rack Supported hip CARS 10/10
1 Set


Seated band abduction 20X
Banded Paloff Press 12/12
1-2 Sets


Foam Roller/ Dowel RDL 10
DB Chest Press 10X
1:00 rest - 2-3 Sets


TRX / Sit - Stand Squat/ Extention 10X
TRX/ Band Row ( Neutral Grip ) 10X
1:00 rest - 2-3 Sets


Airbike - 20s work / 10s Rest X8 ( 4 min)


DAY - 2

Dowel/ Band Flossing 10
Standing T - Rotations 10/10
Hip CARS + Hip Circles 5/5/5/5
1 Set


Bench/ BB Shoulder 10/10
SL Band abduction 10/10
1-2 Sets


Foam Roller/ Dowel/ DB RDL 10
SA Chest press 10/10
1:00m rest - 2-3 Sets


TRX / Sit - Stand / 10
HK DB Row ( bench) 10/10
1:00m rest - 2-3 Sets


Paloff Press 12/12
Banded Crab walk 12/12
30s rest - 2-3 sets

DAY - 3

10 minutes Steady State Warm up
Treadmill

Mobility

Wall Angels 10
wall T - Rotations 10/10
Seated Figure 4 Hip stretch 30/30s
Hip CARS + Swings 10/10
2-3 Sets

Ski Urg - 4 minutes

Db Farmers Carry - 1 min
Banded Crab walk 12/12
Band / Cable paloff press 10/10
High plank hold ( elevated on bench or BB) 30s
3 Sets

Treadmill walk or Rowing - 5-7 minutes