Dario’s Program B
Program B
| Exercise | Rest | Intensity | Reps | Tempo | Sets | |
| 1 | Bent Over Dumbbell Rows [cvg-video videoId=’3′ width=’640′ height=’360′ /] |
60s | -2 reps | 8-12 | 2 1 2 | 2-5 |
| 2 | Hyperextensions on Swiss Ball (no video – see description below) |
60s | Bodyweight | 8-12 | 2 2 2 | 2-5 |
| 3 | Side Lunges [cvg-video videoId=’22’ width=’640′ height=’360′ /] (See notes below) |
60s | Bodyweight | 10/side | 2 1 2 | 2-5 |
| 4 | Prone Cobra [cvg-video videoId=’70’ width=’640′ height=’360′ /] |
30s | Bodyweight | 1-6 | 30s/15s | 2-3 |
Notes:
2) How to perform the exercise:
-Put the Swiss ball near a wall
– Lie on the ball face down, while anchoring your feet against the wall
– Lower your upper body onto the ball
– Raise your upper body in a controlled manner up from the ball
– Repeat
3) Only perform the side lunge portion
I had no specific video for the side lunges so only study the part of this video that shows you how to do side lunges