Exercise | Level 1 | Level 2 | Level 3 | Level 4 | Level 5 | Level 6 | Level 7 |
---|---|---|---|---|---|---|---|
1 Chest press | EB* 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' | Incline push-ups | Knee push ups | Push ups |
1 Row | EB 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' | Â | Â | Â |
1 Squats | Seated leg press (single leg) | Sit-to-stand | squats | EB 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' |
1 Core/mid section | Wall hold | 4-point kneeling | 4-point kneeling with resistance | Prone hold | Â | Â | Â |
2 Lat/overhead pull-down | EB 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' | Â | Â | Â |
2 Upright row | EB 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' | Â | Â | Â |
3 Bicep curl | EB 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' | Â | Â | Â |
3 Triceps extension | EB 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' | Chair dips | Â | Â |
3 Leg extensions | Body weight (single leg) | EB 'light' | EB 'medium' | EB 'heavy' | EB 'extra heavy' | Â | Â |