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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio – mode must change daily |
|
5 min – moderate intensity |
|
|
1 min |
soft box, bosu |
dowel for balance |
|
|
x 20 BLE |
add resistance band |
LE only |
|
|
x 20 |
|
bent knees, on wall |
|
|
x 20 |
|
band or assistance |
|
|
1 min |
|
knees, UE extended |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3×15 ( 2×15 if SL) |
1LE |
lay supine, no hover |
|
|
2×15 |
height, add jfull jump |
step up/down |
|
|
3×15 |
defcit |
knees, no clap |
|
|
3×15 |
rings, knees extended |
knees |
|
|
2×15 |
add resistance band |
UE extended, lateral tap only |
|
|
3×15 |
burpee between |
walk legs up instead of jump |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
Walk to Lower HR |
|
5 min PRN |
|
|
x 20 BLE |
|
|
|
|
1min BLE |
1/2 kneeling rear foot elevated |
prone, standing |
|
|
30s x 2 BUE |
|
|
|
|
x 20 B |
top arm extended |
top arm bent |
|
|
30s x 2 |
bend forward at waist |
use PVC pipe |
|
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.