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Jordo’s Home Program A

Home Program A

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