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Group 1 training program
| Weeks | Training Duration | Training Frequency | Movement Series |
|---|---|---|---|
| 1–4 Weeks | 20 s × 8 | 3 days/week | Jumping lunges, burpee with star, mountain climbers, jumping squat, knee tucs, explosive surfer, knee push up, push up vs |
| 5–8 Weeks | 20 s × 8 | 3 days/week | Jumping lunges, burpee with star, mountain climbers, jumping squat, knee tucs, explosive surfer, knee push up, push up vs |
