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Program<br />
Phase 1: Week 1 and 2<br />
During the first two weeks of the program, you will train 2 days per week. These days<br />
will be listed as days A and B. Which actual days you choose are up to you, but I<br />
recommend at least a full day of no work in between the training days, such as a<br />
Tuesday/Thursday split or even Monday/Thursday.<br />
Day A: Weighted Circumduction<br />
Hold a light weight, 2 to 5 lbs, in your hand. Perform 2 sets of 10 repetitions clockwise<br />
and 10 repetitions counter-clockwise with each hand. Make the circles as large as<br />
possible and make sure the movement begins at the elbow. Go slow, so there is tension<br />
on the muscles at all times and circulation is increased.<br />
Video Demonstration: http://youtu.be/4tgVDMVXa44<br />
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