EXERCISE PROGRAM STRENGTH WORK NO EXERCISE SETS REPS REST 1 2 10-12 1MIN 2 2 10-12 1MIN 3 2 10-12 1MIN 4 2 10-12 1MIN 5 2 10-12 1MIN 6 2 10-12 1MIN 7 2 10-12 1MIN 8 2 10-12 1MIN 9 2 10-12 1MIN STABILITY WORK 1 IRON MAN 2 1MIN 2 EXTERNAL ROTATION(OUTER RANGE) 2 20-25 REPS 3 INTERNAL ROTATION ( OUTER RANGE) 2 20-25 1MIN 4 SIDE BRIDGES 2 EACH 1 MIN 5 DRAW SWORD 2 20-25 1MIN 6 STRAIGHT ARM LAT PULLS 2 25 1MIN 7 HORIZONTAL CABLE PULLS 2 25 1MIN 8 SWISS BALL SUPINE BRIDGES 2 20 1MIN 9 OVERHEAD MED BALL THROWS 2 8 1MIN 9 THERA BAND TRUNK TWIST 2 20 1MIN 2-3 SESSIONS / WK OF STRENGTH AND 2 -3 SESSIONS/WK OF STABILITY / WEEK 1 -2 SESSIONS OF TEMPO RUNS FOR 5 MIN X 3 REPS TILL ABSOLUTE FAILURE.

Exercise Program for Mayur Sanap

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EXERCISE PROGRAM

STRENGTH WORK NO EXERCISE SETS REPS REST1 2 10-12 1MIN2 2 10-12 1MIN3 2 10-12 1MIN4 2 10-12 1MIN5 2 10-12 1MIN6 2 10-12 1MIN7 2 10-12 1MIN8 2 10-12 1MIN9 2 10-12 1MIN

STABILITY WORK 1 IRON MAN 2 1MIN2 EXTERNAL

ROTATION(OUTER RANGE) 2 20-25 REPS

3 INTERNAL ROTATION ( OUTER RANGE)

2 20-25 1MIN

4 SIDE BRIDGES 2 EACH 1 MIN 5 DRAW SWORD 2 20-25 1MIN6 STRAIGHT ARM LAT PULLS 2 25 1MIN7 HORIZONTAL CABLE PULLS 2 25 1MIN8 SWISS BALL SUPINE

BRIDGES2 20 1MIN

9 OVERHEAD MED BALL THROWS

2 8 1MIN

9 THERA BAND TRUNK TWIST

2 20 1MIN

2-3 SESSIONS / WK OF STRENGTH AND 2 -3 SESSIONS/WK OF STABILITY / WEEK1 -2 SESSIONS OF TEMPO RUNS FOR 5 MIN X 3 REPS TILL ABSOLUTE FAILURE.