0 Matthew’s Routine Home Program Exercise Rest Intensity Reps Tempo Sets 1 Wall Squats Pec-Minor-Stretch V -2 reps 12-15 2 1 2 2-3 2a Single Arm Cable Pulls LowCrawling V -2 reps 8-12/side 2 2 2 2-3 2b Single Arm Cable Push Lower-Body-Russian-Twist 60^ -2 reps 8-12/side 2 1 2 2-3 3 Hip Extensions Back Ob Ball CrossCrawl 30s -2 reps 8-12 2 2 2 2-3 4 Lower Body Russian Twists HipExtensionBackOnBall 30s Bodyweight 10/side 2 2 2 2-3 5 Woodchops Prone-Cobra N/A Bodyweight 1 Breathing Pace 1