Brad’s Phase II Program

#

Exercise

Rest

Intensity

Reps

Tempo

Sets

1

Foam Roller Horizontal

Click to Watch Video

30s

Bodyweight

5-8

1 5 1

2-3

2

Foam Roller Vertical

Click to Watch Video

N/A

Bodyweight

1

​60s hold

1

3

Wall Squats

Click to Watch Video

30s

Bodyweight

12

2 1 2

3

4

Single Arm Bent Over DB Rows

Click to Watch Video

30s

-2 reps

8/s

2 2 2

3

​5

Prone Cobra On Swiss Ball

Video Unavailable (put feet against wall, lift up and hold on SB)

N/A

Bodyweight

6

30s/15s

1

6

Lower Ab #2b

Video Unavailable (Lift both feet up and down)

30s

80mmHg+30mmHg

8-12

2 1 2

3