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Program B

Below is the Program B 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 Bridge
2-3
12-20
4-2-0
30-60 sec
Ball Crunches
2-3
12-20
4-2-0
30-60 sec
Single-Leg Stance
2-3
5-20 sec
Static
30-60 sec
 
Strength Exercises Squat and Press
2-3
12-15
3-2-1
30-60 sec
Ball Two-Arm Chest Press
2-3
12-15
3-2-1
30-60 sec
Standing High Cable Pull
2-3
12-15
3-2-1
30-60 sec
Standing DB Shoulder Press
2-3
12-15
3-2-1
30-60 sec
Standing DB Curls
2-3
12-15
3-2-1
30-60 sec
Step-Ups
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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