Dermot’s Christmas Program B

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1a	Single Leg Hip Extensions LumbarDiscLeveragingMobilisation	V	Bodyweight	10/side	2 1 2	2-4
1b	Cable Deadlifts (Single Leg if you feel comfortable) (No Video)	60s^	-2 reps	10	2 1 2	2-4
2a	Cable Overhead Squats (No Video)	V	-2 reps	8-12	2 1 2	2-4
2b	Pull Ups Side-Steps-on-Stepper	V	-2 reps	8-10	2 2 2	2-4
2c	Single Arm DB Press on Swiss Ball w/ Twist Side-Twists-With-Feet-Off-Floor	60^	-2 reps	10/side	2 1 2	2-4
3a	Side Bends on Swiss Ball (No Video)	V	Bodyweight	10/side	2 2 2	2-4
3b	Reverse Hyperextensions on Swiss Ball (No video)	30s^	Bodyweight	8-12	2 1 2	2-4