Rotator cuff warm up

incline bench sit ups weighted

15 x 15 lbs
12 x 20 lbs
10 x 30 lbs

back hyper extension

15 x 15 lbs
12 x 20 lbs
10 x 30 lbs

Side hyper extension

15 x 15 lbs
12 x 20 lbs
10 x 30 lbs

box squats

10 x BW
10 x 30 lbs
10 x 40 lbs

Lunges

10 x BW
10 x 30 lbs
10 x 40 lbs

Treadmill max incline 45 minutes 740 calories

Dance practice tonight followed by stretch and light yoga

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