A. Ido's Shoulder Band Sequence x 1
B1. Incline DB Bicep Stretch: 4 x 1 min (use light DBs, incline bench @30-45 degrees. Hold bottom position of incline curl @ maximal stretch; externally rotate palms) rest 10 sec 20lb/hand
B2. Shoulder Extension: 4 x 1 min; rest 30 sec
notes-grab BB in rack at height allowing good shoulder/bicep stretch, drop hips as able to increase.
C1. Plate Pullovers: 4 x 10 reps + 10 sec hold last rep 25lb plate
C2. Active PVC Raise: 4 x 10 + 10 sec hold
C3. Down Dog Shoulder Stretch: 4 x 30 sec; rest as needed
notes-don't worry a/b legs; let chest sink thru arms opening shoulders
D. Scap Sequence x 2
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