|
Week
|
Order of exercise
|
Duration (s)
|
Frequency (Hz)
|
Amplitude peak-to-peak (mm)
|
Rest (s)
|
|
1
|
a, a, a, b
|
30
|
35
|
1.05
|
60
|
|
2
|
a, c, a, a, a
|
30
|
35
|
1.05
|
60
|
|
3
|
a, d, c, a, a, a
|
30
|
35
|
1.05
|
60
|
|
4
|
a, f, d, c, a, a, e
|
30
|
40
|
1.05
|
60
|
|
5
|
a, f, d, c, a, a, e
|
30
|
35
|
1.05
|
60
|
|
6
|
a, f, d, c, a, a, e
|
30
|
35
|
2.11
|
60
|
|
7
|
a, f, f, d, c, a, a, e
|
30
|
35
|
2.11
|
60
|
|
8
|
a, f, f, d, c, a, a, e
|
30
|
40
|
2.11
|
60
|
Exercise:
a= squat (static -30º knee angle flexion-with grip); b= deep squat (static
-60º knee angle flexion-with grip); c= alternating squat (dynamic, 3s
each side -30º knee angle flexion-with grip); d= squat (static-without
grip); e=squat (dynamic -with grip); f= squat+ bilateral biceps (static- hands in the straps).
|