Don’s Program A
Don’s Program A
| Exercise | Rest | Intensity | Reps | Tempo | Sets | |
| 1 | Bent Over DB Rows |
60s | -2 reps | 8 – 12 | 2 2 2 | 2-4 |
| 2 | Seated Single Arm DB Press (no video) |
60s | -2 reps | 12/side | 2 1 2 | 2-4 |
| 3 | Hip Extensions Back On Ball |
30s | Bodyweight | 8 – 12 | 2 2 2 | 2-4 |
| 4 | Horse Stance Vertical |
60s | Bodyweight | 6/side | 1 3 1 | 2-4 |
| 5 | Kneeling On Swiss Ball |
N/A | Bodyweight | N/A | 3 mins | 1 |
| 6 | 4 Point TVA Activation |
60s | Bodyweight | 10 | 10s/10s | 2-4 |
| 7 | Wood Chops |
N/A | Bodyweight | 1-30 | With Breath | 1 |