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| 1–2 week | 3–4 week | 5–8 week | |
|---|---|---|---|
| Training program position | Stretching | Stretching | Stretching |
| Squat | Squat | Squat | |
| Lunge (front, side) | Lunge (front, side) | Lunge (front, side) | |
| One legged | One legged | One legged | |
| Standing | Standing | Standing | |
| Stretching | Stretching | Stretching | |
| Frequency (Hz) | 26 | 8 | 8 |
| Time (min) | 50 | 50 | 50 |
