30 SEC MAX REPS WITH FULL RANGE OF MOTION
– UNLOADED

• RIGHT LEG FORWARD X 1.5 MIN WORK
• LEFT LEG FORWARD X 1.5 MIN WORK

2.5 MIN WORK
– PERFORM ON BALLS OF FEET

30 SEC MAX REPS WITH FULL RANGE OF MOTION
– UNLOADED

1 REP EVERY 10 SEC FOR 2.5 MIN
– UPPER TORSO IF NOT STRONG ENOUGH FOR WHOLE BODY

1.5 MIN WORK

3 SETS X 30 SEC WORK X 15 SEC REST

• RIGHT LEG FORWARD – 2 SETS X 1 MIN WORK X 30 SEC REST
• LEFT LEG FORWARD – 2 SETS X 1 MIN WORK X 30 SEC REST

3 SETS X 1 MIN WORK X 30 SEC

3 SETS X 20 SEC WORK X 10 SEC REST

6 SETS X 10 SEC WORK X 15 SEC REST

3 SETS X 30 SEC WORK X 30 SEC REST
– PERFORM ON KNEES
– HANDS IN TRIANGLE POSITION, INDEX FINGERS AND THUMBS OF EACH HAND TOUCHING