Isometric Exercises

Duration

Phase 1 - 4 weeks

Phase 4 - 8 weeks

Exercise

Tempo

Volume

Volume

Rest/hold

Wall squat 45˚

slow

2 × 10 second

4 × 10 second

10 second hold/5 second rest

Jumping from step in pairs

slow

2 × 10 second

4 × 10 second

10 second hold/5 second rest