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Old 10-14-2010, 10:21 AM   #5
PCT
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Join Date: Jan 2010
Location: Texas
Posts: 603
Training Exp: 5.75 years
Training Type: Powerbuilding
Fav Exercise: DB Presses
Fav Supp: Purus Labs Amino.D
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10/13/10 Wednesday



Recovery/Prehab





Stretching (2 sets of 30 secs)



hip flexor/quad stretch

cassack stretch

glute stretch

Anterior shoulder/pectoral stretch

Lat stretch

Levator stretch





Mobility (2x20)



Ankle mobility knee drives

Side lying external rotation



(1 set of 10)

Lunge matrix

Overhead squat





Preventative shoulder work (2 sets of 10)





Scap walk-ups

Push-ups

shoulder external rotations





my hips are sooooo sore.... really need more flexibity/mobility in my hips.... found an outline on elitefts for this type of recovery.... gonna do it once a week...
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