| If you are at level 1 according to the test, do the following sets (min): Odd sets = HIGH SPEED | Even sets = LOWER SPEED | ||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| No rest between sets but walk 5 min or more (with raising knees & heels to the buttocks) before the first set and after the last set. | ||||||||||||
| Rest 1+ day between Sub-Levels and +/- 2 days between Levels | ||||||||||||
| Sub-Level | Set_1 | Set_2 | Set_3 | Set_4 | Set_5 | Set_6 | Set_7 | Set_8 | Set_9 | Set_10 | Set_11 | Set_12 |
| I | 1 | 4 | 1 | 4 | 1 | 4 | 1 | 4 | 1 | 4 | 1 | 4 |
| II | 1 | 3 | 1 | 3 | 1 | 4 | 1 | 4 | 1 | 4 | 1 | 4 |