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Elastic resistance band training regime.
| Thera-band color | Week | |||||||
|---|---|---|---|---|---|---|---|---|
| 1st | 2nd | 3rd | 4th | 5th | 6th | 7th | 8th | |
| Yellow | X | X | ||||||
| Red | X | X | ||||||
| Green | X | X | ||||||
| Blue | X | X | ||||||
| Exercise loading | ||||||||
| Repetition | 10-15 | 15-20 | 10-15 | 15-20 | 10-15 | 15-20 | 10-15 | 15-20 |
| Set | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| Borg’s 15-point rating of perceived exertion | 10-13 | 10-13 | 10-13 | 10-13 | 10-13 | 10-13 | 10-13 | 10-13 |
