Tara’s Program B

Program B

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1a	Hip Hikes Single-Arm-Cable-Push-Isolated	V	Bodyweight	8-12	2 2 2	2-4
1b	Knee Extensions On Bench/Bed	V	Bodyweight	10/side	2 2 2	2-4
1c	Multidirectional Lunges Horizontal-Foam-Roller-Mobilization	V	Bodyweight	3/dir	2 1 2	2-4
1d	Wide Stance Squats, Hands Behind Neck Prone-Arm-Flies	30s^	Bodyweight	12-15	2 1 2	2-4
2	Kneeling On Swiss Ball EnergyPush	N/A	Bodyweight	1	0 180 0	1
3	Lower Ab #1 Side-Lunge-With-Cable-Upright-Row-Twist	N/A	80mmHg + 30	8-12	15s/15s	1
4	Cross Crawl WallSquats	N/A	Bodyweight	8/side	Breathing Pace	1

Notes:

Rest:

V (down arrow) – means no rest, go straight to the next exercise
30s^ (up arrow) – means rest 30 seconds then start the circuit over at the top

Intensity:

Bodyweight – means just use your bodyweight

Tempo:

2 2 2 – means take 2 seconds to go up, hold for 2 seconds, then take 2 seconds to go down
0 180 0 – means stay on the ball for 3 minutes cumulatively
15s/15s – means contract for 15s then rest for 15s
Breathing Pace – means match the movement to your breath