Notes
Added 100 reps clamshells and 200 crunches to below:
Stretch Set (three times, 20sec per arm)
Bicep Stretch(both arms)
ROM: Posterior Capsule Stretch(both arms)
ROM: Inferior Capsule Stretch(both arms)
Flexibility: Corner Stretch
ROM: Flexion Alternate(both arms)
Core Set (twice)
Curls: 25 each arm(15lbs)
King’s Chair: 35 straight lifts
King’s Chair: 15 side lifts(each side)
Push-Ups: 30
Hip Adductor Holds: Straight/out/straight(20sec)
Added trunk twists, lunges, calf raises, and ant/post tibia exercises
Shoulder Set (both arms, one set, 20 times)
Arm Back Pulls
Arm Forward Pulls
Side Pulls: Towards and Away from body
Internal/External Rotation Pulls(towards/away)
BAPS Set (both legs)