Don’s Program A

Don’s Program A

Exercise Rest Intensity Reps Tempo Sets
1 Bent Over DB Rows
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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
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30s Bodyweight 8 – 12 2 2 2 2-4
4 Horse Stance Vertical
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60s Bodyweight 6/side 1 3 1 2-4
5 Kneeling On Swiss Ball
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N/A Bodyweight N/A 3 mins 1
6 4 Point TVA Activation
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60s Bodyweight 10 10s/10s 2-4
7 Wood Chops
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N/A Bodyweight 1-30 With Breath 1