Janice’s Home Routine

Program A

Exercise Rest Intensity Reps Tempo Sets
1 Single Leg Hip Extensions
Click to Watch Video
30s Bodyweight 10/side 2 2 2 2-4
2 4 Point TVA
Click to Watch Video
30s Bodyweight 4 – 8 30s/15s 2-4
3 Prone Cobra
Click to Watch Video
15s Bodyweight 4 – 8 30s/15s 2-6
BONUS EXERCISES
1 Kneeling On Swiss Ball
Click to Watch Video
N/A Bodyweight 1 0 180 0 1
2 Thoracic Mobilizations
Click to Watch Video
N/A Bodyweight 8/side Breathing
Pace
1