![]() Being able to choose the exercises yourself allows you to tailor your training to suit your specific needs. ISOMETRIC EXERCISES (CHOOSE ONE) ability. ![]() Horizontal Balance 4 97 2–3 10–12 30–60 Whom is it suitable for? The flexibility of this program makes it suitable for all levels of 4. ![]() Before you begin designing your own workouts you should first Active Pelvic Floor 1 56–57 2–3 10–12 30–60 have mastered exercises in the Activation Leg Circle 2 74 2–3 10–12 30–60 »section ( pp.56–71) and tried one or two Swim 3 94 2–3 10–12 30–60 of the other programs in this chapter. ISOMETRIC EXERCISES (CHOOSE ONE) balance of core movements. ![]() ![]() FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM 2–3 workouts per week 1–2 days’ rest between workouts 2–3 workouts per week 1–2 days’ rest between workoutsġ86 C O R E - T R A I N I N G P R O G R A M S DESIGN YOUR OWN (LEVELS 1–4) The following table offers an easy way to »Mobilization warm-up ( pp.44–55) 5–10 mins build your core training program using a selection of exercises from the Activation and EXERCISE LEVEL PAGE SETS REPS REST (SECS) ✿oundation sections ( pp.56–107) offering a 1. ![]()
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