| Level |
Sets |
Reps. or Seconds |
Rest btw.
drills |
Rest btw.
sets |
|---|---|---|---|---|
| 1 |
2 |
12 |
30 - 45" |
1- 2 '
|
| 2 |
2 |
16 |
||
| 3 |
3 |
20 |
||
| 4 |
3 | 24 |
EXTERNAL SHOULDER ROTATION
INTERNAL SHOULDER ROTATION
FRONT ELASTIC RAISES
STROKE ROW
DUMBBELL INTERNAL SHOULDER ROTATION
