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