# Exercise Protocol Load Notes
1.1Pushups4 Sets x 10 Reps
1.2TRX Row4 Sets x 15 Reps
1.3No Seat Bike4 x 60 Seconds
2.1Lat Pulldown3 Sets x 10 Reps50
2.2Cable Back Flye3 Sets x 10 Reps(Tubing)
2.3External Rotation3 Sets x 10 Reps
3.1Box Side to Side10 Sets x 60 Seconds30:30
Expires: 12/31/2025 23:59:59
Workout: 1094317F-DD2F-BD47-A59E-C3C2E4BF8307
P2P 1.01

Exercise Instructions

Pushups
Set up: Start with your hands just outside shoulder width, elbows will be inline with mid ribcage, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles.

Execution: From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.

Watch for: a pushup is just a moving plank so you want everything to be moving as a unit. A common tendency is for your hips to sag and to watch your toes. Maintain that tight core and keep neck inline with spine, don’t watch your toes!!

Modifications: you can start with your hands on an elevated surface such as a wall or a bench. As you get stronger move to a surface lower to the ground. Pushups can also be done from your toes.

TRX Row
Set up: While grasping the TRX handles and facing the anchor point, lean back so that you are off vertical, with elbows fully extended, palms facing each other. (long TRX straps)

Execution: You can start by pulling yourself up towards the anchor point, by bending your elbows and pulling them along side your ribs, be sure to keep your elbows in tight. Once your elbows are by your side you can return to the start position by slowly and deliberately straightening your arms.

Watch for: Keep your shoulders down and back, don’t let them round forwards. You want to make sure that there is always tension in the TRX, always moving nice and slow not using momentum.

No Seat Bike
On a spin bike, turn the resistance up. Stand and peddle for the prescribed time. If your legs feel out of control, increase the resistance.

Lat Pulldown
Set up: Using a lat pulldown machine grasp the bar palms forward just outside shoulder width

Execution: In a controlled motion pull the bar down to your chest infront of your head. Return to start position.

Watch for: It is important to return the bar under control, don’t let gravity do all the work. Shoulders should remain down and back, it is common for them to round forward please avoid this

Cable Back Flye
Standing infront of cables set at just below shoulder height, grasp the handles in a crossed position. Your hands should be together to start, now from this start position open your arms up wide with minimal bending of the elbows. Return to start position under control.

External Rotation
Using surgical rubber fix to a stationary object just above your hip. Grasp the rubber with your palm up with your arm farthest from it’s anchor point. Keep your elbow against your hips and rotate your forearm out, you should be feeling this in the back of your shoulder.

Box Side to Side
Set up:Starting with both feet on a box

Execution: Step left foot off the box then back up, right foot off the box and back up. One foot remains on the box at all times, moving over the box from left to right. Be sure to as fast as you can safely do.