Ruth’s Program A

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1	Hip Thrusts, Hikes, Figure 8s ThoracicRounding	N/A	Bodyweight	10 each	slow	1
2	Wall Squats Pec-Minor-Stretch	30s	Bodyweight	8 – 12	2 1 2	2-4
3	Hip Extension Back On Ball CrossCrawl	30s	Bodyweight	6 – 10	2 1 2	2-4
4	Single Leg Supine Hip Extensions LumbarDiscLeveragingMobilisation	30s	Bodyweight	6-8/side	2 2 2	2-4
5	Horse Stance Vertical DeepSlowBellyBreathing	30s	Bodyweight	6/side	2 3 2	2-4
6	4 Point Tummy Vacuum 45-Degree-Pulls	60s^	Bodyweight	8-12	3 1 3	2-4
7	Prone Cobra Alternating-Arm-Reach-On-Foam-Roller	30s	Bodyweight	1	1 60 1	3
8	Energy Push Cable-DB-Alternating-Shrugs	N/A	Bodyweight	1-30	Breath	1