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