TOTAL UPPER BODY ACTIVATIONS

A1 scap retractions

B1 scap retraction/depression rows

C1 trap 3

D1 abducted rows

E1 abducuted external rotation

F1 Cuban press

G1 seated adducted internal/external rotation with protraction/retraction H1 incline press retractions

I1 pec upper arm adduction

J1 pec upper arm adduction w/ protraction

K1 triceps extensions

L1 biceps flexions

M1 core reaches

N1 core reaches w/ draw-in

O1 TVA activations

*****most will be 3-5 repetitions, but do as many as needed until you produce quality contractions