When you see a number next to the same letter, the exercises are to be performed together in sequence. For example:
A1) Kang Squat
3111; 4-6reps; rest 60sec x 3
A2) GHD Hip Extension
3012; 6-8reps; rest 60sec x 3
This means to perform 4-6 reps of the Kang Squat at 3111 tempo, rest 60 seconds, then do 6-8 GHD Hip Extensions at tempo and rest another 60 seconds. Repeat this sequence two more times for a total of 3 sets.
Within ATOM, you may simply see two or more exercises on the same screen instead of written out as A1/A2, or you may see a format where two or more exercises are listed in order, with prescribed tempo, number of reps, and rest in between. For example:
1. Dumbbell RDL x 8-12 reps; 31X1
2. Hamstring March x 6-8/leg; 3111
rest 60-90sec and back to 1.
Tip: Try to time your rest between exercises and sets precisely, as this rest is designed to elicit a specific response from your body.