Brad’s Phase II Program
# | Exercise | Rest | Intensity | Reps | Tempo | Sets |
|---|---|---|---|---|---|---|
1 | Foam Roller Horizontal  | 30s | Bodyweight | 5-8 | 1 5 1 | 2-3 |
2 | Foam Roller Vertical  | N/A | Bodyweight | 1 | 60s hold | 1 |
3 | Wall Squats  | 30s | Bodyweight | 12 | 2 1 2 | 3 |
4 | Single Arm Bent Over DB Rows
| 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 |
