This is a unilateral 4 week strength training program. You train 1 extremity at a time…1 leg or 1 arm.
The weekly schedule is:
Monday: Assessment (Weeks 1, 3, and 5)/Single Extremity Strength Work, Core
Strength (Weeks 2, 4)
Tuesday: Work Capacity
Wednesday: Single Extremity Strength Work, Core Strength
Thursday: Single Extremity Strength Work, Work Capacity, Core Strength
Week 5 is a final assessment for you to measure your improvement. There is only a single Monday session.