Summer Resistance Training

Day One
	Date:	Date:	Date:	Date:
Prehabilitation Circuit
Empty Can	2 x 10	2 x 12	2 x 14	2 X 16
Scare Crow	2 x 10	2 x 12	2 x 14	2 X 16
Reverse Fly	2 x 10	2 x 12	2 x 14	2 X 16
Internal Rotation Stretch - L & R	3 x 15	3 x 15	3 x 15	3 x 15
Power *Perform as few sets as possible and start on the ground
Clap Push Up*	10 total reps	12 total reps	14 total reps	16 total reps
MB Slams	3 x 5	3 x 5	4 x 5	4 x 5
Shoulders and Arms
DB Circuit
Front Raise	3 x 8	3 x 10	3 x 12	3 x 6
Lateral Raise	3 x 8	3 x 10	3 x 12	3 x 6
Biceps Curl	3 x 8	3 x 10	3 x 12	3 x 6
Military Press	3 x 8	3 x 10	3 x 12	3 x 6
DB Wrist Extension	3 x 10	3 x 12	3 x 10	3 x 8
DB Wrist Curl	3 x 10	3 x 12	3 x 10	3 x 8
Chest and Back
Bent Over DB Row - L & R	3 x 8	3 x 10	3 x 12	3 x 6
DB Fly and Press	3 x 8	3 x 10	3 x 12	3 x 6