Prescription:
In Season: 2x10
Off Season: 3x10
Cadence: up quick, down slowly over 4sec
Progression: Once you achieve the above sets and reps EASILY & with perfect form with a Green resistance band, you can move to the next progression! Click the "Goal Achieved" button in the upper right!
You should NEVER strengthen into pain, unless directed by a medical professional overseeing your personal case.