Vickie’s Program A

Program A

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