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Bart’s Program A

Program A

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1a	Hip Hikes [cvg-video videoId=’50’ width=’640′ height=’360′ /]	V	Bodyweight	10/side	2 2 2	2-4
1b	Sumo Deadlifts [cvg-video videoId=’57’ width=’640′ height=’360′ /]	60s^	-2 reps	6 – 8	2 1 2	2-4
2a	Static Lunges	V	-2 reps	8/side	2 1 2	2-4
2b	Supine Lateral Ball Roll [cvg-video videoId=’34’ width=’640′ height=’360′ /]	60s^	Bodyweight	4/side	2 3 2	2-4
3a	CHEK Press [cvg-video videoId=’58’ width=’640′ height=’360′ /]	V	-2 reps	8 – 12	2 1 2	2-4
3b	Prone Jack Knife [cvg-video videoId=’60’ width=’640′ height=’360′ /]	60s^	Bodyweight	8 – 12	2 1 2	2-4
4	Kneeling on Swiss Ball [cvg-video videoId=’14’ width=’640′ height=’360′ /]	N/A	Bodyweight	N/A	3 min total	N/A