Level 1
The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.
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Straight ahead2 sets -
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Hip out2 sets -
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Hip in2 sets -
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Circling partner2 sets -
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Jumping with shoulder contact2 sets -
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Quick forwards & backwards2 sets -
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Bench - static3 x 20 seconds -
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Sideways bench3 x 20 seconds on each side -
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Nordic Hamstrings - beginner3 x 3–5 repetitions -
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Single-leg stance - hold the ball2 x 20 seconds on each leg -
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Squats with toe raise3 x 20 seconds -
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Vertical jumps3 x 20 seconds -
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Running across the pitch2 sets -
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Bounding2 sets -
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Plant & Cut2 sets