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Exercises

Session 3

1

Warm Up

2 Rounds:

10 push press with dumbell and without dumbell
10 Y-T-W Lift

2

Workout Session

4 turns:

8 Pike Push-Ups.
10 Kettlebell Halos (each side).
12 Rear Delt Flys
20 Lunge (alternate legs)

3

Cool down

This sequence focuses on cervical retraction control and muscle relaxation.

Start in the sphinx position and apply neck retraction 3 sets of 30 reps without moving the scapulae.
Film from two different camera angles.
While seated, engage a neck retraction and alternate arm elevation for 3 sets of 20 reps.
Demonstrate neck control during the arm movements.
Include 30 seconds of circular massage on the masseter muscles.
Follow with 30 seconds of massage on the temporalis muscles.

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