Michal’s Program A

Program A

Exercise Rest Intensity Reps Tempo Sets
1 SB Tail tucks, hikes, figure 8
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 N/A  Bodyweight 12/side 1 1 1 1
2 Cross Crawl
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 N/A  Bodyweight 6/side 2 2 2 1
3a Hip Hikes Off A Step
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   V  Bodyweight 10/side 1 1 1 2-4
3b Wide Stance Squats
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 60s^  -2 reps 8-12 2 1 2 2-4
4 Hip Extensions On Swiss Ball (without knee flexion)
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 45s  Bodyweight 8-12 2 2 2 2-4
5 Seated Posture Trainer – Arms Overhead
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 30s  Bodyweight 10/side 2 3 2 2-4