Anthony’s Program A

Program A

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1	Cross Cable Overhead Squats (see note below) SingleArmBentOverRows	60s	-2 reps	8 – 12	2 1 2	2-4
2a	Single Arm Cable Pull Sumo-Deadlifts	V	-2 reps	10/side	2 2 2	2-4
2b	Single Arm Cable Push SupineLateralBallRoll	60s^	-2 reps	10/side	2 1 2	2-4
3	CHEK Press SquatJumps	60s	– 2 reps	8 – 12	2 2 2	2-4
4	Lower Body Russian Twist HipExtensionBackOnBall	30s	Bodyweight	6-8/side	2 1 2	2-4
5	Wood Chops Prone-Cobra	N/A	Bodyweight	Breathing Pace	1 – 30	1
6	Thoracic Mobilizations Overhead-Squats	N/A	Bodyweight	Breathing Pace	1 – 30	N/A

Notes:

1) I only have a video of me doing it with a barbell, use a cable column with the handles at the bottom and grab the handles with opposite hands, crossing them in front of you as you lift them overhead.