• Perform each exercise consecutively for 1 set
• Number of sets:
  • Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

EXERCISES

7 Second isometric hold followed by 12 controlled repetitions.

1. ISO-SWINGS
2. Shoulder Presses
3. Chest Squeezes
4. Lateral Raises
5. Reverse Flys
6. Rotator Cuffs Vertical
7. Rotator Cuffs Horizontal
8. Bicep Curls
9. Tricep Extension
10. Reverse Grip Curls
11. Tricep Kickbacks
12. Leg Extension / Leg Curls
13. Hip and Core Lateral Leg Raise
14. Core Circles