Message from Dr. Ben: 👇🏼

Workout

• Warm up (5-10 minutes)

▪️ Open Book Stretch with a Dowel

• Sets: 2 each side
• Reps: 8
• Hold for:

▪️ Sidelying External Dumbbell Rotation for Rotator Cuff

• Sets: 3
• Reps: 15
• Hold for:

3 lbs

▪️ Banded Straight Arm Lat Pulldown

• Sets: 3
• Reps: 10
• Hold for:

medium to light band…. make sure to keep arms are straight as possible!

▪️ Banded Supinated Row

• Sets:3
• Reps: 10
• Hold for:

GO HEAVY!

▪️ Hammer Curls

• Sets: 3
• Reps: 10
• Hold for:

8 lbs (ish)

▪️ Banded Pallof Press For Repetitions

• Sets: 2 each side
• Reps: 15 reps
• Hold for:

Feedback Section

Let me know that you completed the workout.