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Exercises

Session 9

1

Warm Up

2 Rounds:

10 Shoulder Rolls
5 Get Down/ Get Up

2

Workout Session

4 turns:

10 Chest Openings with dumbbells one light one heavy
12 Renegade Rows (dumbbells).
15 Dumbbell Shrugs (lourds).
20 Snatch alternated hands

3

Cool down

Sit upright and perform a neck retraction.
While holding the retraction, apply a 45-degree neck rotation to each side.
Repeat 10 movements to the left and 10 to the right for 5 sets.
Between sets, practice Box Breathing and visually represent the box with hand movements.

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