TECHS aerobic protocol

Make sure you are completing the correct version of the aerobic exercises the participant is scheduled to do today. Rotate through each version 3x before moving on to next version. EX: AAA,BBB,CCC (x4 for 12 weeks total). Follow list of exercises in chronological order adjusting difficulty as needed.

Minute 0

Get symptoms, BORG & HR

Warm up (5 minutes)

  1. 1 minute of deep breathing
  2. 1 minute of Slow butt kicks
  3. 30 seconds of Shoulder shrugs
  4. 1 minute of Slow side step taps - 1 min
  5. 30 seconds of Arm Stretches overhead
  6. 1 minute of slow squats.

Minute 5

Get symptoms, BORG & HR

Intervention

Each version should be 20 minutes. get symptoms every 5 minutes throughout the intervention

Version A

  • Each exercise is ~1 minute each. Increase inensity as needed. repeat 3x
  • Standing twist with arm push towards wall
  • Half Jacks
  • Ball Slams wihout a ball
  • Lateral shuffles
  • Kettle Bell swings without a KB

Version B

  1. Large step forward to back shuffle
  2. Skaters
  3. Punching with bent knees
  4. Skiers
  5. Elbow to knee

Version C

  1. Toe Taps
  2. Standing dead bugs
  3. Step out diagonally with one leg
  4. V-steps
  5. Steps Overs

Minute 25

Get symptoms, BORG & HR

Cool Down

  1. 30 seconds of deep breaths
  2. 1 minute of calf stretch (30 seconds each leg)
  3. 1 minute of quad stretch (30 seconds each leg)
  4. 1 minute of neck stretch (30 seconds each side)
  5. 1 minute of seated figure four (30 seconds each side)
  6. 1 minute of deep breathing

Minute 30

Get symptoms, BORG & HR

Videos

See videos on onedrive for detailed instructions on each exercise