Table 2 Unsupervised 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 | Wall push-ups | Quadruped push-ups | Knee push-ups | UB push (pectoral, triceps) | ||
3 | RIR | Chair squat | Squat with elastic | Jumping squat | LB (quadriceps, gluteus) | ||
4 | RIR | Vertical rowing with elastic | Alternating shoulder flys with elastic | Simultaneous shoulder flys with elastic | UB pull (trapezius, deltoid) | ||
5 | RIR | Lunge with support | Lunge | Lunge with elastic | LB (quadriceps, gluteus) | ||
6 | RPE | Front plank with shoulder touches | Front plank with knees | Front plank | Core | ||
7 | RIR | Seated rowing with elastic | Simultaneous standing rowing with elastic | Unilateral standing rowing with elastic | 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 | Kneeling on the spot | Alternating step-up | Simultaneous step-up | |||
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 shoulder press with elastic | Unilateral seated shoulder press with elastic | Standing shoulder press with elastic | UB push (deltoid) | ||
3 | RPE | Bird dog | Unilateral bird dog | Alternating bird dog with abduction | Core | ||
4 | RIR | Scapular retraction with elastic | Alternating scapular retraction with elastic | Scapular retraction lying with elastic | UB pull (trapezium, rhomboids) | ||
5 | RIR | Sumo chair squat | Sumo squat | Sumo squat with elastic band | LB (quadriceps, gluteus) | ||
6 | RPE | Kneeling side plank | Kneeling side plank with leg abduction | Lateral rotation with elastic | Core | ||
7 | RIR | Seated rowing with elastic | Simultaneous standing rowing with elastic | Unilateral standing rowing with elastic | UB pull (dorsal) | ||
8 | RIR | Glute bridge with elastic | Frog pump with elastic | Unilateral glute bridge with elastic | LB (gluteus) | ||
9 | RPE | Slow climber | Beginner burpee | Beginner burpee with jump | Cardio | ||
10 | RPE | Kneeling on the spot | Alternating step-up | Simultaneous step-up | |||
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 | Seated triceps extension with elastic | Triceps kickback with elastic | Unilateral overhead triceps extension with elastic | UB push (triceps) | ||
3 | RIR | Lunge with support | Lunge | Lunge with elastic | LB (quadriceps, gluteus) | ||
4 | RIR | Scapular retraction with elastic | Pull with elastic | Alternating pull with elastic | UB pull (dorsal, biceps) | ||
5 | RPE | Isometric wall squat | Dynamic unilateral isometric wall squat | Static unilateral isometric wall squat | LB (quadriceps) | ||
6 | RPE | Dead bug with leg movements | Dynamic dead bug | Static dead bug | Core | ||
7 | RIR | Seated biceps curl with elastic | Alternating standing biceps curl with elastic | Simultaneous standing biceps curl with elastic | UB pull (biceps) | ||
8 | RIR | Sumo deadlift with elastic | Conventional deadlift with elastic | Unilateral conventional deadlift with elastic | LB (quadriceps, gluteus) | ||
9 | RPE | Low skipping | Medium skipping | High skipping | Cardio | ||
10 | RPE | Lateral movements | Jumping jacks | Side-to-side shuffle | |||
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 band | |||
4 | - | Supported quadriceps stretch | 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 | |||