Christie Ronningen’s Training Program

Workout 2

Walk for 10 minutes incline 4 speed 2.5

Lat stretch on bench x10 hold for 2 seconds at the bottom
Side lying external shoulder rotations with DB 3x12 each side starting with 2lb DB
Scapular retraction with band 3x10 with pause at the back
Bench press 4x6 start with 10lbs on each side and work up to 20lbs on each side
Single arm 1/2 kneeling lat pull down 4x12 start with 30lbs

(go slow on the way up)

DB bench press 4x8 20lb DBs

(drive your heels into the floor)

Rear delt band pull aparts with pause at the back 3x20
Wall slides 3x20 (go slow)

YOU DID IT!