Anthony’s Program A

Program A

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