Jordo’s Home Program A

Home Program A

Exercise Rest Intensity Reps Tempo Sets
1a Squat Push Press w/ DBs
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V -2 reps 12-15 2 1 2 2-4
1b Bent Over DB Rows
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60s^ -2 reps 8-12 2 2 2 2-4
2a DB Press on Swiss Ball (do both hands, unlike video)
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V -2 reps 8-12 2 1 2 2-4
2b Upper Body Russian Twist
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60s^ -2 reps 10/side 2 1 2 2-4
3a Prone Jack Knife
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V Bodyweight 10 2 2 2 2-4
3b Reverse Hyperextensions
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60^ Bodyweight 10 2 2 2 2-4
4 Woodchops
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N/A Bodyweight 1 Beath 1