Ajay’s Program B

Program B

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