Vickie’s Program A

Program A

Exercise Rest Intensity Reps Tempo Sets
1 Single Leg Supine Hip Extensions
[cvg-video videoId=’31’ width=’640′ height=’360′ /]
60s -2 reps 8-10/side 2 1 2 2-4
2 Wall Squats
[cvg-video videoId=’37’ width=’640′ height=’360′ /]
V -2 reps 6-15 2 1 2 2-4
3a Single Arm Cable Pull
[cvg-video videoId=’61’ width=’640′ height=’360′ /]
60s^ -2 reps 8/side 2 2 2 2-4
3b Single Arm Cable Push
[cvg-video videoId=’62’ width=’640′ height=’360′ /]
60s – 2 reps 8/side 2 1 2 2-4
4 Lower Body Russian Twist
[cvg-video videoId=’19’ width=’640′ height=’360′ /]
30s Bodyweight 6-8/side 2 1 2 2-4
5 Wood Chops
[cvg-video videoId=’39’ width=’640′ height=’360′ /]
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