TWO TIMES THROUGH ALL EXERCISES

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1) STRAIGHT ARM EXTENDED PULL-AWAY

• 2 Sets of 12 Repetitions (6 sec pull, 6 sec hold, 6 sec descend)

• Posture stays TELL, arm stays locked out

• This is NOT a triceps extension or Lat pull-down; focus on using the shoulder

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2) 30 DEGREE WALKERS 

• 1 Set of 12 Walks (3 sec pause at each location) 

• Arm must stay LOCKED into 30 degree angle

• Avoid slouching. Posture stays tall, scapula and shoulders pulled back, make sure you're feeling a little bit of a stretch in that biceps tendon. 

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3) 90 DEGREE SPRINTER LIFTS

• 2 Sets of 3 Reps (6 sec push, 15 sec hold, 6 sec descend) 

• Arm MUST stay at 90 degrees, posture tall

• Focus on the smooth controlled pace of this movement, especially in the eccentric (lowering) portion.  

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4) TWO-POINT ISOMETRIC PUSH

• 2 Sets of BOTH Isometric Pushes (20 seconds each)

• Minimal to NO rest time between each push 

• Core must stay engaged so your body doesn't turn

• Make SURE you're not rotating to try and "find" more of a stretch. Stay disciplined and square.