Dermot’s Christmas Program A

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1a	Side Steps with Band [cvg-video videoId=’56’ width=’640′ height=’360′ /]	V	Blue Band	10/side	2 1 2	2-4
1b	Single Leg Hip Extensions on Swiss Ball (No Video)	V	Bodyweight	10/side	2 1 2	2-4
1c	Wall Squats with DBs overhead [cvg-video videoId=’37’ width=’640′ height=’360′ /]	60s^	-2 reps	8-12	2 1 2	2-4
2a	Single Arm Cable Pull [cvg-video videoId=’28’ width=’640′ height=’360′ /]	V	-2 reps	10/side	2 2 2	2-4
2b	Single Arm Cable Push [cvg-video videoId=’29’ width=’640′ height=’360′ /]	60^	-2 reps	10/side	2 1 2	2-4
3a	Prone Cobra on Swiss Ball (No Video)	V	5lbs	1	0 180 0	1
3b	Wall Leans No video	N/A	Foot from wall	1	0 180 0	1