0 Ajay’s Program B Program B Exercise Rest Intensity Reps Tempo Sets 1 Overhead Squats SingleArmBentOverRows 30s -2 reps 8-12 2 1 2 2-4 2a Straight Arm Pull Down ThoraciMobilisations V -2 reps 8-10 2 2 2 2-4 2b Single Arm Cable Pull – Isolated Sumo-Deadlifts V -2 reps 12/side 2 2 2 2-4 2c Single Arm Cable Push – Isolated SupineLateralBallRoll 60s^ -2 reps 12/side 2 1 2 2-4 3a Hip Extensions On Swiss Ball Straight-Arm-Pull-Down V Bodyweight 8-12 2 2 2 2-4 3b Prone Jack Knife Sumo-Deadlifts-BB 60s^ -2 reps 8-10 2 3 2 2-4 4 Woodchops Prone-Cobra N/A Bodyweight 1-100 Breath 1