Notes
Shoulders: Pages 1 & 2 from chiro (all with dumbbells)
front raise: 1 set of 12 with 20 lbs. (2x10 lbs.)
anterior deltoid front raises: 1 set of 12 with 20 lbs. (2x10 lbs.)
lateral raise: 1 set of 12 with 20 lbs. (2x10 lbs.)
alternate shoulder flexion: 1 set of 12 with10 lbs. (2x5 lbs.)
shoulder front raise 45º: 1 set of 12 with10 lbs. (2x5 lbs.)
shoulder extension: 1 set of 12 with 20 lbs. (2x10 lbs.)
scapula retraction: 1 set of 15 with 2 x 20 lbs.
reverse flys: 1 set of 12 with 2 x 10 lbs.
rotator cuff supine: 1 set of 12 with 2 x 10 lbs.
shoulder int. rotation side lying: 1 set of 12 with 10 lbs.
shoulder ext. rotation side lying: 1 set of 12 with10 lbs.
90/90 rotator cuff standing: 1 set of 12 with 2 x 10 lbs.
stretching: glutes, adductors, hamstrings, quads, calves, back and arms over ball, roll quads