Corrective Exercise
Foam Roll ITB x 5:00 (L) + 5:00 (R)
FMS Ant/Post Weight Shift Hamstring Stretching
FMS Band Loaded Abduction Squats
FMS Band Assisted Deep Squat Practice
FMS Band Loaded Hip Abduction + Ankle Dorsiflexion (L)
FMS Single Leg Hip Bridge (L)
45° Incline Presses
1a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
1b) Pullups (overhand) x 5 (3:1 tempo)
2a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
2b) Pullups (overhand) x 5 (3:1 tempo)
3a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
3b) Pullups (overhand) x 5 (3:1 tempo)
15° Incline Presses
4a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
4b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)
5a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
5b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)
6a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
6b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)
7a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
7b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)
Flat Bench Presses
8a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
8b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)
9a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
9b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)
10a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
10b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)
11a) Flat Dummbell Bench Press 35+35lbs x 8 (4:1 tempo)
11b) Dumbbell Bent Over Rows 35 x 8L+8R (4:1 tempo)
12a) Flat Dummbell Bench Press 30+30lbs x 8 (4:1 tempo)
12b) Dumbbell Bent Over Rows 30 x 8L+8R (4:1 tempo)
Meathead Arm Bonus
Overhand Band Tri Pressouts x Max (1:1 tempo)
Overhand Band Tri Pressouts x Max (1:1 tempo)
Standing Dumbbell Curls x Max (4:1 tempo)
Corrective Exercise
FMS Single Leg Hip Bridge (L)
Passive Wall Hamstring Stretch x 5:00 (L) 5:00 (R)
FMS Assisted Active Straight Leh Raise x 10 (L) + 10 (R)
