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2-3 rounds, 60-sec rest between rounds.

• Banded pull-aparts – Focus on trunk control and keeping shoulders down and back - 15 reps, 5 sec eccentric.

• Prone behind the neck press with wooden dowel – Avoid lifting head or arching off the ground during movement. Perform within range, avoiding compensation (aiming to build to full range over time). Small weight can be added to dowel if possible – 15 reps