Embedded Files
Technique cards
Technique cards for:
ambulatory exercises
shuttle-run based exercises.
Technique cards for:
Traditional body weight resistance exercises.
Technique cards for:
dynamic jumping-based exercises
plyometric exercises.
Technique cards for:
non-traditional exercises.
Week A
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Week B
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Examples of exercises - Page 2
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Week C
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Examples of exercises - Page 2
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Week D
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
Examples of exercises - Page 2
Duration: 10 minutes
Intervals:
90 second warm up
40 seconds exercise
20 seconds rest
Repeat intervals 1 - 4
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