Workout Shayamal Physio Routine Exercise sets and reps Shyamal

1.       External/Internal rotation (lock shoulder) 2 x 15 reps each side

2.       Pull and rotate up 2 x 15 each side

3.       Wood chop (core engaged) 2 x 15 each side

4.       Squat and row (squat to row, cable) 3 x 12 each side

5.       Bulgarian Lunges (one foot on bench) 3 x 10 each side

6.       Squat and Shoulder Press 3 x 12

7.       Fury Row (push up and row) 2 x 12

8.       Fury Row + Legs (Bench – legs underneath body) 2 x 12

9.       Russian Rotation 2 x 20

10.   Side Lunges (build up) 2 x 20

11.   Upright Clean 2 x 12

12.   Single Arm Lifts 2 x 10

13.   Leg Band Combo (running, bridge, bridge+leg tucks, mountain climber)