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Vickie’s Program A
Program A
|
Exercise |
Rest |
Intensity |
Reps |
Tempo |
Sets |
1 |
Single Leg Supine Hip Extensions
 |
60s |
-2 reps |
8-10/side |
2 1 2 |
2-4 |
2 |
Wall Squats
 |
V |
-2 reps |
6-15 |
2 1 2 |
2-4 |
3a |
Single Arm Cable Pull
 |
60s^ |
-2 reps |
8/side |
2 2 2 |
2-4 |
3b |
Single Arm Cable Push
 |
60s |
– 2 reps |
8/side |
2 1 2 |
2-4 |
4 |
Lower Body Russian Twist
 |
30s |
Bodyweight |
6-8/side |
2 1 2 |
2-4 |
5 |
Wood Chops
 |
N/A |
Bodyweight |
Breathing
Pace |
1 – 30 |
1 |
1) Try with single leg, if it’s too difficult, put both feet on the ground
2) If it’s too easy with the ball, do it free standing