Traning program | Repetitions | Â |
---|---|---|
Bench | ||
 Level 1: static (both legs) | 2 × 30 s | Fig. 1a |
 Level 2: 1 leg lift | 2 × 30 s | Fig. 1b |
Side Bench | ||
 Level 1: static | 2 × 30 s | Fig. 1c |
 Level 2: with leg lift | 2 × 30 s | Fig. 1d |
Hamstrings | Fig. 1e | |
 Level 1: low load | 3–5 times |  |
 Level 2: middle load | 5–10 times |  |