Natalie’s Travel Program

Program A

Exercise Rest Intensity Reps Tempo Sets
1 Single Leg Hip Extensions
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30s Bodyweight 10/side 2 2 2 2
2 Squat Jumps
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60s Bodyweight 8 – 12 2 1 2 2
3 4 Point TVA
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30s Bodyweight 4 – 8 30s/15s 2
4 Prone Cobra
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15s Bodyweight 4 – 8 90s/30s 2
BONUS EXERCISES
1 Kneeling On Swiss Ball
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N/A Bodyweight 1 0 180 0 1
2 Thoracic Mobilizations
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N/A Bodyweight 8/side Breathing
Pace
1