JP’s Home Rehab Program

Program A

Exercise Rest Intensity Reps Tempo Sets
1 CHEK Presses
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60s -2 reps 8-12 2 1 2 2-4
2 Supine Overhead Arm Raises (Face up – opposite of video)
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30s -2 reps 8-12 Slow 2-4
3 Horse Stance Vertical
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30s Bodyweight 8/side 2 4 2 2-4
4 LA #2
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30s 80mmHg + 30 8/side 2 2 2 2-4
5 4 Point TVA Activation
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30s Bodyweight 4-8 30s/15s 2-6
6 DCFs
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15s 30mmHg + 10 4-8 30s/15s 2-6
7 Thoracic Mobilizations (On the floor)
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15s Bodyweight 10/s Breath 2

Notes:

2: Do it facing up so you can avoid activating your mid and lower back

7: Do this on the floor, facing up, again, to avoid activating your mid/lower back