Ruth’s Program A

Ruth’s Program A

Exercise Rest Intensity Reps Tempo Sets
1 Hip Thrusts, Hikes, Figure 8s
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N/A Bodyweight 10 each slow 1
2 Wall Squats
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30s Bodyweight 8 – 12 2 1 2 2-4
3 Hip Extension Back On Ball
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30s Bodyweight 6 – 10 2 1 2 2-4
4 Single Leg Supine Hip Extensions
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30s Bodyweight 6-8/side 2 2 2 2-4
5 Horse Stance Vertical
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30s Bodyweight 6/side 2 3 2 2-4
6 4 Point Tummy Vacuum
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60s^ Bodyweight 8-12 3 1 3 2-4
7 Prone Cobra
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30s Bodyweight 1 1 60 1 3
8 Energy Push
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N/A Bodyweight 1-30 Breath 1