2026/09/19

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

• 8/side Cable chest press with rotation (2)
• 12 Band pull-aparts w/ 1-2 sec pause (blue)

3 Sets

• 8/side Med ball rotational pass (15)
• 6/side Renegade rows (40-40-45s)

2 Sets

• 8/side 5 sec Pallof press hold (2 cable)
• 10 Hammer curl (30-35s)

I’ll get in my golf practice later today.