Band Pull Up

1 set × 5-10 reps

Eccentric Pushup

1 set × 3-6 reps

Band Pull Up

1 set × 5-10 reps

Eccentric Pushup

1 set × 3-6 reps

Band Pull Up

1 set × 5-10 reps

Eccentric Pushup

1 set × 3-6 reps

Band Pull Up

1 set × 5-10 reps

Eccentric Pushup

1 set × 3-6 reps

Row - Other

1 set × 7-12 reps

Banded Dip

1 set × 6-12 reps

Row - Other

1 set × 7-12 reps

Banded Dip

1 set × 6-12 reps

Row - Other

1 set × 7-12 reps

Banded Dip

1 set × 6-12 reps

Plank

1 set × 3×30-60s

Scap Push Up

1 set × 4-8 reps

Arch Body Hold (Prone)

1 set × 40-60s

Scap Push Up

1 set × 4-8 reps

Arch Body Hold (Prone)

1 set × 40-60s

Scap Push Up

1 set × 4-8 reps

Arch Body Hold (Prone)

1 set × 40-60s

Leg Extension

1 set × 3×6-8 reps