Dario’s Program B

Program B

Exercise Rest Intensity Reps Tempo Sets
1 Bent Over Dumbbell Rows
[cvg-video videoId=’3′ width=’640′ height=’360′ /]
60s -2 reps 8-12 2 1 2 2-5
2 Hyperextensions on Swiss Ball
(no video – see description below)
60s Bodyweight 8-12 2 2 2 2-5
3 Side Lunges
[cvg-video videoId=’22’ width=’640′ height=’360′ /] (See notes below)
60s Bodyweight 10/side 2 1 2 2-5
4 Prone Cobra
[cvg-video videoId=’70’ width=’640′ height=’360′ /]
30s Bodyweight 1-6 30s/15s 2-3


2) How to perform the exercise:

-Put the Swiss ball near a wall
– Lie on the ball face down, while anchoring your feet against the wall
– Lower your upper body onto the ball
– Raise your upper body in a controlled manner up from the ball
– Repeat

3) Only perform the side lunge portion

I had no specific video for the side lunges so only study the part of this video that shows you how to do side lunges