Shoulders:
handstands
scapula decompression hangs/pulls
back:
single and double arm kb swing work
overball backbends
full body extension hangs from bar
full hamstring stretching
assymetrical supermans over ball
legs:
lunges
depth squats
farmers walk
reverse band chops
bosu stands
splits
these are things that HAVE to get done, regardless of what else I am doing for training in order to maintain a semblence of body balance and joint integrity.
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44 kg swings 20 x 5 ( 30 min), 44 kg belt squats 4x8, pullaparts 3 x 30
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