Four weeks of swings: 7

18:30 Home


Warm Up (8kg)


1. 5 x swings
2. 10 x Touch the Wall Drill – with Weight
3.  5 x swings
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: "Knee driver"Glute/hip flexor 

Workout – Part 1 (16Kg)
1. 10 x Touch the Wall Drill with Weight
2. 5 x Goblet Squats
3. 10 x Touch the Wall Drill with Weight
4. 5 x Goblet Squats
5. 10 x Touch the Wall Drill with Weight
6. 5 x Goblet Squat
Rest 3 Minutes

Workout – Part 2 (16kg)

1. 5x Towel Swings
2. 15 x Two handed Swings
3. Rest 1 minute
Repeat x 5 for a total of 25 Towel Swings and 75 Two Handed Swings.
Rest 2 Minutes


Workout – Part 3 (16Kg)


1. 30 x Goblet Squats
2. Rest 1 Minute
3. 30 x Goblet Squats.

Cool Down

Stretch: hamstrings
Ice: Shoulder.

Definitely a rotator cuff tear. Thanksfully teh swings and squats don't bother it.