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PERFORM 3 TOTAL ROUNDS OF THE CIRCUIT SHOWN BELOW. REST TIME IS 1-2 MINUTES BETWEEN ROUNDS.
1A: BAND PULL APARTS
REPS: 15
Start this exercise with the band above your head with your hands about shoulder width apart with your thumbs facing each other. You are to then pull the band apart, down and back rotating your thumbs outward until they are pointing straight back behind you. Squeeze your mid trap and scap muscles together and slowly allow your hands to return to the starting position. Use a 15 sets of 1 mentality here!
1B: KB SWINGS
TIME: 20 SECONDS
Perform 20 seconds of KB Swings. Perform as many reps as you can in good form in the time prescribed.
2A: HIP BAND LADDER
REPS: Ladder to 10 (ALTERNATE STEPS IN EACH DIRECTION)
Make sure you are keeping your toes pointed forward and not allowing your feet to rotate out. You are to take a big step followed by a half step to complete one rep. These sets are to be performed in Ladder fashion where you would perform 10 reps to the right, 10 reps to the left followed by 9 reps to the right and 9 reps to the left and so on working your way down to one rep in each direction.
2B: KB SWINGS
TIME: 20 SECONDS
Perform 20 seconds of KB Swings. Perform as many reps as you can in good form in the time prescribed.
3: ROTATOR CUFF EXT. ROTATION
REPS: 15 (EACH SIDE)
The goal of this exercise is not to set a new strength PR! You should focus on keeping elbow close to your side and getting a good contraction at the end of the movement. Use a 15 sets of 1 mentality on each and every set!
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2239 kcal
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Gord: 89,17g | Prot: 116,15g | Carbs: 246,12g.
Café da Manhã: Coffee with Cream and Sugar, Giant Eagle 1% Low Fat Milk, Kellogg's Special K Protein Plus Cereal. Almoço: Whole Foods Market Greek Salad, 14" Pepperoni Pizza . Jantar: 14" Pepperoni Pizza. Lanches/Outros: Coffee with Cream and Sugar, GNC Wheybolic Natural Chocolate, GNC Amplified Creatine 189, Nature Valley Sweet & Salty Granola Bars - Peanut. mais...
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