Jeanna shoulder therapy in the morning

- PT stretched out shoulder

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl pushups (felt good – first time to do a push up since surgery on 10/20/10)

-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1^st attempt surgery

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

- Jump Rope work (3 minutes)

- Squats from fighting stance (1 minute) – switch stance at 30 seconds

- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)

- Mtn climbers (1 minute)

- Left Straight punches – 10 reps

- Right Straight punches– 10 reps

- Advancing Left Straight punches - 10 reps

- Advancing Right Straight punches – 10 reps

-Left/Right Straight punch combo – 10 reps

- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)

1. Center -hold 30 seconds (rest 10 sec)

2. Lift left leg – hold 30 seconds (rest 10 sec)

3. Lift Right leg – hold 30 seconds (rest 10 sec)

4. Center -hold 30 seconds

Workout:

3 Rounds - 1 minute rest between each round:

- Stretch punch L/R combo with 5# DB – 1 min

- Ball Slams – 1min

-Front Groin Kick Rt leg only – 1 min

- Wall Ball – 20# - 1 min

- Front Groin Kick Left Leg only – 1 min