Ajay’s Program A

Program A

Exercise Rest Intensity Reps Tempo Sets
1a Side Steps With Green Band
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 V Bodyweight 10/side 2 2 2 2-4
1b Sumo Deadlifts
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 60s^ -2 reps 8 – 12 2 1 2 2-4
2 Supine Lateral Ball Roll
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   60s -2 reps 4/side 2 2 2 2-4
3a CHEK Press
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 V -2 reps 8-12 2 1 2 2-4
3b Prone Arm Flies
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 60s^  Bodyweight 10 2 2 2 2-4
4 Cable/DB Alternating Shrugs
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 60s  -2 reps 8-10 2 2 2 2-4
5 Energy Push
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N/A  Bodyweight 1-100 Breath 1