EXERCISE PROGRAM

STRENGTH WORK NO EXERCISE SETS REPS REST1 BENCH PRESS 2 10-12 1MIN2 SQUATS 2 10-12 1MIN3 PULL UPS 2 10-12 1MIN4 SWISS BALL LEG CURLS 2 10-12 1MIN5 ROTATION PRESS 2 10-12 1MIN6 LUNGES( FIG 8 ) 2 10-12 1MIN7 PUSHUPS(FEET ON S/B) 2 10-12 1MIN8 CALF RAISES 2 10-12 1MIN9 SINGLE ARM D/B ROW 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.