Dario’s Program B

Program B

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1	Bent Over Dumbbell Rows BackLunges	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 Horizontal-Foam-Roller-Mobilization (See notes below)	60s	Bodyweight	10/side	2 1 2	2-5
4	Prone Cobra Alternating-Arm-Reach-On-Foam-Roller	30s	Bodyweight	1-6	30s/15s	2-3

Notes:

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