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Level 1
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3 sets of one minute continuous motion
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Supine Alternating (Alt) UE Flexion
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1 minute of rest between sets
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Level 2
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3 sets of one minute continuous motion
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Supine Alt LE Extension
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1 minute of rest between sets
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Level 3
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3 sets of one minute continuous motion
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Supine Alt UE Flexion & LE Extension
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1 minute of rest between sets
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Level 4
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3 sets of two minute continuous motion
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Supine Leg Ext Unsupported
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2 minute of rest between sets
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Level 5
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3 sets of two minute continuous motion
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Supine Leg Ext Unsupported w/Alt Arms
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2 minute of rest between sets
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Level 6
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3 sets of two minute continuous motion
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With 1# and 3# Weights
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2 minute of rest between sets
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Level 7
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3 sets of two minute continuous motion
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With 2# and 5# Weights
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2 minute of rest between sets
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Quadruped Progression
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Level 1
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10 repetitions with 10 second hold per extremity raise
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Alt Arm Raises
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No resting time
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Level 2
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10 repetitions with 10 second hold per extremity raise
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Alt Leg Ext
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No resting time
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Level 3
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10 repetitions with 10 second hold per extremity raise
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Alt Arm and Leg Raises
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No resting time
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Level 4
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6 repetitions with a 30 second hold per repetition
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Prone Plank on Knees
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30 seconds rest between repetitions
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Level 5
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6 repetitions with a 30 second hold per repetition
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Prone Plank on Forefoot
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30 seconds rest between repetitions
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Level 6
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6 repetitions with a 15 second hold per leg raise per repetition
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Prone Plank w/alt Leg Lift
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30 seconds rest between repetitions
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Level 7
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6 repetitions with a 15 second hold per leg raise per repetition
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Prone Plank w/alt Leg Lift w/3#
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30 seconds rest between repetitions
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Level 8
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6 repetitions with a 15 second hold per leg raise per repetition
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Prone Plank w/alt Leg Lift w/5#
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30 seconds rest between repetitions
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Squat/Lunge Progression
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Level 1
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3 sets of 20 repetitions
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Wall Squat to 45° Knee Flexion
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5 second hold per repetition. 2 minutes rest between sets
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Level 2
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3 sets of 20 repetitions
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Free Standing Squats to 90° Hip Flexion
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2 minute of rest between sets
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Level 3
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3 sets of 20 repetitions
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Forward Lunges
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2 minute of rest between sets
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Level 4
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3 sets of 2 cycles
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Lunges Series
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2 minute of rest between sets
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Level 5
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3 sets of 3 cycles
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Lunge Series
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2 minute of rest between sets
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