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D2 pattern
Performance
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40s
Position standing split stance shown half kneeling, seated sets/reps guidelines 1 to 2 sets of 10 to 12 reps
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Exercise: Extension (A)
Positions quadruped ( shown) prone sets/reps guidelines: 1-2 sets of 10-12 reps
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Exercise: Row + External Rotation
Positions quadruped shown prone
Sets/ reps guidelines: 1-2 sets of 10-12 reps -
Exercise: Retraction
Positions: Quadruped (shown) prone
Sets/Reps Guidelines:1-2 sets of 10-12 reps
