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Program A

Below is the Program A workout. If you discover some exercises you haven't heard of before... don't be intimidated. Each exercise name is also a link to a detailed description, step-by-step instructions and accompanying pictures.

Activity
Activity/Exercise
Sets
Reps
Tempo
Rest
Warm Up 10 minutes on treadmill
 
Core Exercises Ball Cobra
2-3
12-20
4-2-0
30-60 sec
Ball Crunches
2-3
12-20
4-2-0
30-60 sec
 
Strength Exercises Step-Up and Press
2-3
12-15
3-2-1
30-60 sec
Standing Cable Press
2-3
12-15
3-2-1
30-60 sec
Seated Row without Pad
2-3
12-15
3-2-1
30-60 sec
Standing Scaption
2-3
12-15
3-2-1
30-60 sec
Standing DB Curls
2-3
12-15
3-2-1
30-60 sec
DB Squats
2-3
12-15
3-2-1
30-60 sec
 
Flexibility Exercises Standing Gastrocnemius Stretch
2-3
20 sec
Static
No rest
Pectoralis Stretch
2-3
20 sec
Static
No rest
Latissimus Dorsi Stretch
2-3
20 sec
Static
No rest
Kneeling Hip Flexor Stretch
2-3
20 sec
Static
No rest
Standing Adductor Stretch
2-3
20 sec
Static
No rest




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