Table 1 Supervised exercise program
|  | Session nº | Exercise nº | Intensity report | LEVEL 1 | LEVEL 2 | LEVEL 3 | Type |
|---|---|---|---|---|---|---|---|
WARM-UP | 1, 2 & 3 | 1 | - | Seated ankle circumduction | Joint mobility | ||
2 | - | Knee flexo-extension | |||||
3 | - | Hip circumduction | |||||
4 | - | Forward–backward shoulder circumduction | |||||
5 | - | Wrist circumduction | |||||
6 | - | Neck mobility | |||||
7 | - | Diagonal foot touches | Foot touches forward, to the side and back with hands on the waist | Foot touches forward, to the side and back with arms in cross position | Balance | ||
8 | - | Heel lifts | One leg balance | One leg balance with arms in cross position | |||
9 | - | Lateral movement without impact | Lateral movement with impact | Rope skipping | Soft cardio | ||
10 | - | ´V´ front | Knee-elbow | Low skipping | |||
MAIN ACTIVITY | 1 | 1 | - | One leg balance with arms in cross position | One leg balance with leg abduction | One leg balance with shoulder flexion | Balance |
2 | RIR | Machine chest press | Cable crossover | Dumbbell chest press | UB push (pectoral, triceps) | ||
3 | RIR | Box squat | Goblet squat | Jump squat | LB (quadriceps, gluteus) | ||
4 | RIR | Pulley shoulder flys | Alternating dumbbells shoulder flys | Simultaneous dumbbells shoulder flys | UB pull (trapezius, deltoid) | ||
5 | RIR | Assisted TRX lunge | Lunge | Weighted lunge | LB (quadriceps, gluteus) | ||
6 | RPE | Front plank with shoulder touches | Front plank with knees | Front plank | Core | ||
7 | RIR | Seated rowing machine | Standing cable row (medium height) | Unilateral dumbbell row | UB pull (dorsal) | ||
8 | RIR | Knee-banded seated hip abduction | Monster walk | Clamshell | LB (gluteus) | ||
9 | RPE | Lateral movements | Jumping jacks | Side-to-side shuffle | Cardio | ||
10 | RPE | Bike or elliptical | Step machine | Running | |||
2 | 1 | - | Foot touches forward, to the side and back with hands on the waist | Foot touches forward, to the side and back with arms in cross position | Foot touches forward, to the side and back with arm movements at the same level | Balance | |
2 | RIR | Seated dumbbell shoulder press | TRX pendulum press | Standing barbell shoulder press | UB push (deltoid) | ||
3 | RPE | Bird dog | Unilateral bird dog | Alternating bird dog with abduction | Core | ||
4 | RIR | Pulley facepull | Pulley facepull with external rotation | Assisted scapular pull up | UB pull (trapezium, rhomboids) | ||
5 | RIR | Leg press with external foot rotation | Multipower sumo squat | Weighted sumo squat | LB (quadriceps, gluteus) | ||
6 | RPE | Pulley lateral rotation | Dynamic kneeling side plank | Static kneeling side plank | Core | ||
7 | RIR | Standing cable row (high pulley) | Standing unilateral cable row (high pulley) | Standing cable pullover (high pulley) | UB pull (dorsal) | ||
8 | RIR | Glute bridge | Hip thrust | Unilateral hip thrust | LB (gluteus) | ||
9 | RPE | Slow climber | Beginner burpee | Beginner burpee with jump | Cardio | ||
10 | RPE | Bike or elliptical | Step machine | Running | |||
3 | 1 | - | One leg balance with knee elevation | One leg balance with knee elevation and external rotation | One leg balance with hip extension and external rotation | Balance | |
2 | RIR | Pulley triceps extension | Dumbbell triceps kickback | Unilateral overhead triceps extension | UB push (triceps) | ||
3 | RIR | Step up (alternative) | Step up (same leg) | Bulgarian squat with support | LB (quadriceps, gluteus) | ||
4 | RIR | Pull down | Unilateral pull down | Machine assisted pull up | UB pull (dorsal, biceps) | ||
5 | RPE | Isometric wall squat | Dynamic unilateral isometric wall squat | Static unilateral isometric wall squat | LB (quadriceps) | ||
6 | RPE | Press pallof with elastic | Press pallof with elastic and disc | Pulley pallof press | Core | ||
7 | RIR | Standing biceps cable curl | Alternating standing dumbbell biceps curl | Simultaneous standing dumbbell biceps curl | UB pull (biceps) | ||
8 | RIR | Pull throught | Kettlebell deadlift | Barbell deadlift | LB (quadriceps, gluteus) | ||
9 | RPE | Low skipping | Medium skipping | High skipping | Cardio | ||
10 | RPE | Bike or elliptical | Step machine | Running | |||
COOL-DOWN | 1, 2 & 3 | 1 | - | Calf stretch | Dorsal stretch | Back stretch | Flexibility |
2 | - | Chair hamstring stretch | Biceps and pectoral stretch | Pectoral stretch on the floor | |||
3 | - | Gluteus stretch | Deltoid stretch | Hamstring stretch with elastic | |||
4 | - | Quadriceps stretch with support | Lying quadriceps stretch | Psoas stretch | |||
5 | - | Back stretch with support | Standing hamstring stretch | Soleus stretch | |||
6 | - | Pectoral wall stretch | Neck stretch | Forearm stretch | |||
7 | - | Neck stretch | Adductor stretch | Seated gluteus stretch | |||