Chris's Active Recovery/Restoration Workout/Sh. & Knee Rehab

1) ARC Trainer:
1min @50 resistance & 10 Elevation
1min @75 resistance & 10 Elevation
3min @100 resistance & 10 Elevation

2) Rower:
1min burned 30cals

3) Lat Hang Stretch: 30 sec
4)Push ups x 25

5a)Shoulder Complex:
1st Set @ 45lb Bar x 5 reps ea. exercise
2nd Set @ 75lbs x 3 reps ea. exercise
Muscle Clean & Press
BTN Press
Muscle Snatch
Snatch Grip BTN Press
5b)Lat Hang Stretch: 30 sec

6a)Plate Pullovers*: 25lbs x 20 reps with pause at ext.
6b)Shoulder Cable PNF Crossovers*: 20lbs x 20 reps
6c)Lat Hang Stretch*:30 sec
*2 times thru 6a,6b,6c

7a)Muscle Snatch: 45lb Bar x 10 reps right into Snatch Grip BTN Press x 5
7b)Shoulder Dislocates: x 10 pass thru's
7c)Foam Roll: Lats, Posterior shoulder capsules, ITB, Quads.

8)PNF/Reciprocal Inhibition Stretch on Shoulder External Rotators due to loss of internal rotator ROM: x 5-10 min.

9)Contrast Hot/Cold Russian Shower x 15 min