Dermot’s Christmas Program A

Christmas Program A

Exercise Rest Intensity Reps Tempo Sets
1a Side Steps with Band
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V Blue Band 10/side 2 1 2 2-4
1b Single Leg Hip Extensions on Swiss Ball
(No Video)
V Bodyweight 10/side 2 1 2 2-4
1c Wall Squats with DBs overhead
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60s^ -2 reps 8-12 2 1 2 2-4
2a Single Arm Cable Pull
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V -2 reps 10/side 2 2 2 2-4
2b Single Arm Cable Push
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60^ -2 reps 10/side 2 1 2 2-4
3a Prone Cobra on Swiss Ball
(No Video)
V 5lbs 1 0 180 0 1
3b Wall Leans
No video
N/A Foot from wall 1 0 180 0 1