Ajay’s Program B

Program B

Exercise Rest Intensity Reps Tempo Sets
1 Overhead Squats
[cvg-video videoId=’54’ width=’640′ height=’360′ /]
30s -2 reps 8-12 2 1 2 2-4
2a Straight Arm Pull Down
[cvg-video videoId=’63’ width=’640′ height=’360′ /]
V -2 reps 8-10 2 2 2 2-4
2b Single Arm Cable Pull – Isolated
[cvg-video videoId=’61’ width=’640′ height=’360′ /]
V -2 reps 12/side 2 2 2 2-4
2c Single Arm Cable Push – Isolated
[cvg-video videoId=’62’ width=’640′ height=’360′ /]
60s^ -2 reps 12/side 2 1 2 2-4
3a Hip Extensions On Swiss Ball
[cvg-video videoId=’59’ width=’640′ height=’360′ /]
V Bodyweight 8-12 2 2 2 2-4
3b Prone Jack Knife
[cvg-video videoId=’60’ width=’640′ height=’360′ /]
60s^  -2 reps 8-10 2 3 2 2-4
4 Woodchops
[cvg-video videoId=’39’ width=’640′ height=’360′ /]
N/A  Bodyweight 1-100 Breath 1