HSPU Program Session 57

Prepare
Mulligan shoulder rehab exercise
Back Scale to Single Leg Deadlift and Hop from the Butterfly Kick progression posted by GMB

Practice
Antagonist Pair
Shrimp Squat (both arms in front) - 4 sets 3-4 reps - Quality: Smooth, Ease: Solid
Single Leg Deadlift w/ 24kg KB -  4 sets 7 reps/leg - Quality: Rough, Ease: Solid
2 min. rest between sets

4 min rest after last antagonist pair set.

Push
24kg KB 1-arm swing - 10 reps/set for 3 sets per side
32kg KB 2-arm swing - 10 reps/set for 4 sets

Standing Straddle Good Morning - 10 reps with 10 sec. stretch at bottom of last rep
Jefferson Curl with 5 lb. rice bag - 10 reps with 20 sec. stretch at bottom of last rep
Modified Pigeon Stretch - about 1 min.
Half Pancake Stretch - about 1 min/side
Brachial Hang - 2 sets of 30-60 sec.

Ponder
Shoulder felt good during the 1-arm KB swings.