James’ Phase II Program
# | Exercise | Rest | Intensity | Rest | Tempo | Sets |
|---|---|---|---|---|---|---|
1 | Single Arm Bent Over Rows
| 30s | -2 reps | 8/side | 2 1 2 | 2-3 |
2 | Alternating Arm Reach On Foam Roller
| 30s | Bodyweight | 10/side | 2 1 2 | 2-3 |
3 | Prone Cobra  | 30s | Bodyweight | 1 | 60s/15s | 3 |
# | Exercise | Rest | Intensity | Rest | Tempo | Sets |
|---|---|---|---|---|---|---|
1 | Single Arm Bent Over Rows
| 30s | -2 reps | 8/side | 2 1 2 | 2-3 |
2 | Alternating Arm Reach On Foam Roller
| 30s | Bodyweight | 10/side | 2 1 2 | 2-3 |
3 | Prone Cobra | 30s | Bodyweight | 1 | 60s/15s | 3 |
