Vickie’s Program A

Program A

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1	Single Leg Supine Hip Extensions LumbarDiscLeveragingMobilisation	60s	-2 reps	8-10/side	2 1 2	2-4
2	Wall Squats Pec-Minor-Stretch	V	-2 reps	6-15	2 1 2	2-4
3a	Single Arm Cable Pull Sumo-Deadlifts	60s^	-2 reps	8/side	2 2 2	2-4
3b	Single Arm Cable Push SupineLateralBallRoll	60s	– 2 reps	8/side	2 1 2	2-4
4	Lower Body Russian Twist HipExtensionBackOnBall	30s	Bodyweight	6-8/side	2 1 2	2-4
5	Wood Chops Prone-Cobra	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