Dermot’s Christmas Program B

Christmas Program B

Exercise Rest Intensity Reps Tempo Sets
1a Single Leg Hip Extensions
Click to Watch Video
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
Click to Watch Video
V -2 reps 8-10 2 2 2 2-4
2c Single Arm DB Press on Swiss Ball w/ Twist
Click to Watch Video
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