Table 1.
Resistance band exercise training program.
Order
Exercise
Duration
Week
Intensity
Sets/Repetitions
Frequency
Warm-up
Static stretching
10 min
Main Exercise
Shoulder lateral flexion
Shoulder flexion
40 min
1-4
1RM: 40-50%
RPE: 11-12
2-3 sets/
10-15 reps
3 times/week
Biceps curl
Triceps extension
Seated row
5-8
1RM: 50-60%
RPE: 13-14
2-3 sets/
15-20 reps
Squat
Seated leg extension
Seated leg curl
9-12
1RM: 60-70%
RPE: 15-16
3-4 sets/1
5-20 reps
Hip abduction
Seated calf raise
Cool-down
Static Stretching
10 min
1RM: 1 repetition maximum, RPE: rating of perceived exertion