Position | Exercise | Time (second) | Frequency (Hz) | Strength (H/L) | Number of set |
1 | Hamstring stretch | 30 | 30 | L | 1 |
2 | Quad stretch | 30 | 30 | L | 1 (each leg) |
3 | Adductor stretch | 30 | 30 | L | 1 (each leg) |
4 | Calf stretch | 30 | 30 | L | 1 |
5 | Squat | 30 | 30 | L | 1 |
6 | Wide-stance squat | 30 | 30 | L | 1 |
7 | Pelvic bridge | 30 | 30 | L | 1 |
8 | Push-up | 30 | 30 | L | 1 |
9 | Triceps | 30 | 30 | L | 1 |
10 | Crunch | 30 | 30 | L | 1 |
11 | Front plank | 30 | 30 | L | 1 |
12 | Lateral plank | 30 | 30 | L | 1 (each arm) |
13 | Hamstring massage | 60 | 35 | H | 1 |
14 | Quad massage | 60 | 35 | H | 1 |
15 | Back relaxer | 60 | 30 | L | 1 |