Ajay’s Program A

Program A

Exercise Rest Intensity Reps Tempo Sets
1a Side Steps With Green Band
[cvg-video videoId=’56’ width=’640′ height=’360′ /]
 V Bodyweight 10/side 2 2 2 2-4
1b Sumo Deadlifts
[cvg-video videoId=’57’ width=’640′ height=’360′ /]
 60s^ -2 reps 8 – 12 2 1 2 2-4
2 Supine Lateral Ball Roll
[cvg-video videoId=’34’ width=’640′ height=’360′ /]
   60s -2 reps 4/side 2 2 2 2-4
3a CHEK Press
[cvg-video videoId=’58’ width=’640′ height=’360′ /]
 V -2 reps 8-12 2 1 2 2-4
3b Prone Arm Flies
[cvg-video videoId=’55’ width=’640′ height=’360′ /]
 60s^  Bodyweight 10 2 2 2 2-4
4 Cable/DB Alternating Shrugs
[cvg-video videoId=’53’ width=’640′ height=’360′ /]
 60s  -2 reps 8-10 2 2 2 2-4
5 Energy Push
[cvg-video videoId=’9′ width=’640′ height=’360′ /]
N/A  Bodyweight 1-100 Breath 1