rotator cuff warm up heavy 15 minutes

seated dumbbell curls , seated dumbbell overhead extension, cross body dumbbell curl, lying dumbbell extensions

10 x 15 lbs, 20, lbs , 25 lbs 30 lbs 35 lbs each arm

2 hours of dance class, cha cha and salsa

4 sets of 15

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles

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