Brad’s Phase I Program

#

Exercise

Rest

Intensity

Reps

Tempo

Sets

1

Foam Roller Horizontal

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30s

Bodyweight

5-8

1 5 1

2-3

2

Wall Leans

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30s

Bodyweight

3

​60s/30s

2

3

Prone Cobra

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30s

Bodyweight

1

60s hold

3

4

Lower Abdominal #2

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30s

80mmHg+30mmHg

8/s

2 1 2

3