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Instructions:
Note - C1-C5 are supersets
Complete one set of external rotators
Complete one set each of neck extension and flexion
Complete one set each of banded pull ins and hamstring curls
Repeat steps 1-3 until you have completed the required amount of sets (4-6) in the time frame (12 mins)
C1. External Rotators
8EA
(Goal = 10% BW for 8)
C2. Neck Extension
10 reps
C3 Neck Flexion
10 reps
C4. Banded Pull ins
10-20 reps
C5. Banded Hamstring Curls
10-20 reps
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