Bart’s Program A

Program A

Exercise Rest Intensity Reps Tempo Sets
1a Hip Hikes
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V Bodyweight 10/side 2 2 2 2-4
1b Sumo Deadlifts
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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
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60s^ Bodyweight 4/side 2 3 2 2-4
3a CHEK Press
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V -2 reps 8 – 12 2 1 2 2-4
3b Prone Jack Knife
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60s^ Bodyweight 8 – 12 2 1 2 2-4
4 Kneeling on Swiss Ball
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N/A Bodyweight N/A 3 min total N/A