Dermot’s Program C

Program C

Exercise Rest Intensity Reps Tempo Sets
1 Horse Stance Vertical
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30s Bodyweight 6/side 2 3 2 2
2 Lower Abdominal #2
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60s 80mmHg+30 (110) 8-10 20s/10s 1-2
3 4 Point Tummy Vacuum
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15s Bodyweight 8-10 15s/15s 2
4 Prone Cobra
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15s Bodyweight 8-12 30s/15s 2
5 DCFs
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15s 30 mmHg + 10 8-12 30s/15s 2