5 reps. Hold bottom for 5 seconds each rep.
Hold bottom position for 4 Seconds. Do 5 Reps.
NOTE: Can be done with Theraband Tubing or Cable Machine. 2 sets of 12 reps with very light resistance. 2 count in, 2 count hold, 2 count out.
Hold top position for 2 Seconds. Do 5 Reps on each side.
Hold back position for 5 Seconds. Do 5 Reps.
Hold top position for 10 seconds. Do 2 Times.
Hold top position for 5 Seconds. do 3 times.
5 Reps on each side. Keep very slow and controlled.