0 Don’s Program A Don’s Program A Exercise Rest Intensity Reps Tempo Sets 1 Bent Over DB Rows BackLunges 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 CrossCrawl 30s Bodyweight 8 – 12 2 2 2 2-4 4 Horse Stance Vertical DeepSlowBellyBreathing 60s Bodyweight 6/side 1 3 1 2-4 5 Kneeling On Swiss Ball EnergyPush N/A Bodyweight N/A 3 mins 1 6 4 Point TVA Activation 45-Degree-Pulls 60s Bodyweight 10 10s/10s 2-4 7 Wood Chops Prone-Cobra N/A Bodyweight 1-30 With Breath 1