Complete the 6 exercises for Phase II. Phase II is divided into Phase 2a and Phase 2b (see below).
Each exercise is 3 sets of 10 repetitions, except for the planks, these are 3 sets of 30 or 60-second holds. These are done every other day.
Again, you may complete each exercise individually and rest 30-60 seconds between sets, or complete 10 repetitions and immediately move to the corresponding exercises, doing 3 rounds of this, which requires no rest periods.
First 2 weeks of phase II. Choose resistance to find 3-4/10 exertion level, refer to video.
Second 2 weeks of phase II. Increase resistance to find 5-6/10 exertion level, refer to video.