| FT |
1° block |
2° block |
3° block |
4° block |
| Preparation for movement with mobility exercises for the shoulder, lumbar, thoracic spine, hip, and ankle joints |
Sessions 1-18 |
Sessions 18-36 |
Sessions 1-18 |
Sessions 18-36 |
High intensity activities.
For example, interval race, fun games. and tug of war |
| Ascending and descending steps |
Step jump |
Deadlift with Kettlebell |
Deadlift with sandbag |
| Alternating waves (rope) |
Alternating waves (rope) |
Rowing with suspension tape |
Rowing with suspension tape |
| Sit and lift the bench 40cm |
Squat with kettlebell |
| Medicine ball throws on the ground |
Medicine ball throws on the wall |
Adduction of upper limbs with elastic |
Push-ups on the bench 60cm |
| Farme’rs walk (kettlebells) |
Farmer’s walk (kettlebells) |
| Movement between cones |
Run and jump between cones |
Rowing with elastic bands |
Rowing with elastic bands and knee elevation |
| Bilateral pelvic elevation |
One-sided pelvic elevation |
| Linear agility ladder |
Lateral agility ladder |
Front plank on the bench 40cm |
Front plank on the step 15cm |
Total time:
5 min., 3-5 exercises per joint, 1 set of 8 seconds |
Total time:
15 min, 5exercises, 3 sets of 30 s, 1 min by exercise, density 1/1. OMINI-GSE: 6-7 |
Total time:
15 min, 5exercises, 3 sets of 30 s, 1 min by exercise, density 2/1. OMINI-GSE: 6-7 |
Total time:
20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.
OMINI-GSE: 7-9 |
Total time:
20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.
OMINI-GSE: 7-9 |
Total time: 5 min., 5-8 efforts, density of 1/1. OMINI-GSE:
8-9 |
| TT |
Preparation for movement with mobility exercises for the shoulder, lumbar, thoracic spine, hip, and ankle joints |
Continuous walking on a 100 meter course |
Continuous walking on a 100 meter course |
Smith Squat |
Free Squat |
High intensity activities.
For example, interval race, fun games.
and tug of war |
| Seated row |
Seated row |
| Leg press 45° |
Knee extension |
| Chest press |
Bench press |
| Knee flexion with the leg curl device |
Unilateral knee flexion |
| Lat pull down (supine grip) |
Lat pull down (neutral grip) |
| Standing calf rise |
Seated calf rise |
| Stiff leg deadlift |
Sit up |
Total time:
5 min., 3-5 exercises per joint, 1 set of 8 seconds |
Total time:
15 min.
OMINI-GSE:
6-7 |
Total time:
15 min.
OMINI-GSE:
6-7 |
Total time:
20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.
OMINI-GSE: 7-9 |
Total time:
20 min., 8 exercises, 2 sets of 8-12 repetitions, 1 min per station, density 1/1.
OMINI-GSE: 7-9 |
Total time:
5 min., 5-8 efforts, density of 1/1. OMINI-GSE:
8-9 |