← Fitness plan
Surf resistance
Thursday, Sep 10, 2026
Session
Band external rotation — 3 x 15/side
Prone Y-T-W raises — 3 x 10 each
Seated cable row — 3 x 12
Face pulls — 3 x 15
Plank shoulder taps — 3 x 20
Pallof press — 3 x 12/side
Bike commute — 20 min
Bike commute — 20 min (~5:00-5:20pm)