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| Weeks 1 to 12 | Time | Phase | Exercise | Methodology | Intensity | HR |
| 5' | Warm-up | Single-joint and multi-joint exercises that allow for the gradual increase of body temperature. If possible, activities that individuals enjoy and promote group participation. | Continuous | 5/6 RPE | 60% | |
| 42-44' | Fundamental | Two
blocks of tri-sets 1st block: 1 hip-dominant exercise 1 anti-core exercise 1 upper pull exercise 2nd block: 1 knee-dominant exercise 1 anti-core exercise 1 upper push exercise |
Hip-
and knee-dominant exercises 1st week: 2x5 reps 2nd week: 2x8 reps 3rd week: 2x10 reps 4th week: 3x8 reps 5th week: 3x10 reps Weeks 6-8: 3x12 reps Weeks 9-12: 3x15 reps Anti-core holds 1st week: 2x10s 2nd week: 2x20s 3rd week: 2x25s Weeks 4-12: 3x30s |
4/5 RIR | 75-85% | |
| 3' | Cool down | Walking or some low activity | Continuous | 3/4 RPE | 40% |