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JP’s Home Rehab Program

Program A

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1	CHEK Presses [cvg-video videoId=’58’ width=’640′ height=’360′ /]	60s	-2 reps	8-12	2 1 2	2-4
2	Supine Overhead Arm Raises (Face up – opposite of video) [cvg-video videoId=’55’ width=’640′ height=’360′ /]	30s	-2 reps	8-12	Slow	2-4
3	Horse Stance Vertical [cvg-video videoId=’13’ width=’640′ height=’360′ /]	30s	Bodyweight	8/side	2 4 2	2-4
4	LA #2 [cvg-video videoId=’15’ width=’640′ height=’360′ /]	30s	80mmHg + 30	8/side	2 2 2	2-4
5	4 Point TVA Activation [cvg-video videoId=’1′ width=’640′ height=’360′ /]	30s	Bodyweight	4-8	30s/15s	2-6
6	DCFs [cvg-video videoId=’7′ width=’640′ height=’360′ /]	15s	30mmHg + 10	4-8	30s/15s	2-6
7	Thoracic Mobilizations (On the floor) [cvg-video videoId=’35’ width=’640′ height=’360′ /]	15s	Bodyweight	10/s	Breath	2

Notes:

2: Do it facing up so you can avoid activating your mid and lower back

7: Do this on the floor, facing up, again, to avoid activating your mid/lower back