FRIDAY – PRESSING & OVERHEAD WORK

TUESDAY – BENCH PRESS DAY (90 min) Pre-Warm-up (15 min): Shoulder/thoracic prep: 15 x band pull-aparts (3 sets) 10 x face pulls with band 10 x shoulder rotations each direction 10 x wall slides with active retraction 10 x scapular push-ups Hip/back prep: 90 sec pigeon pose each side 10 x cat/cow Bird dog holds…