Squat and Hold

Objective: This exercise helps decrease the heart rate, while simultaneously challenging the core and leg strength with hip mobility

Activity level 1: Low Cognitive Intensity and Low Physical Intensity

Organization: Player starts within arm’s reach of the training station. Player assumes a squatting position with knees bent to 90 degrees. When the trainer says go, player will strike all active targets until time expires.

Game Category: Knock the Lights Out- Keep 3 On Time: 30 seconds Sensitivity: Medium Level: 1  Targets: Lower 4 Rows

Activity level 2: Medium Cognitive Intensity and Medium Physical Intensity

Organization: Add game time to 45 seconds and change game sensitivity to lowest. Play the same as Activity Level 1, except now the player is now holding hand weights in both hands and striking a single target.

Game Category: Track the Targets Time: 45 seconds Sensitivity: Lowest Level:Targets: Lower 4 Rows Target Objects: Emoticon Item: Hand weights

Activity level 3: High Cognitive Intensity and High Physical Intensity

Organization: Add game time to 60 seconds. Play the same as Activity Level 2 except player is now holding an isometric squat on an upside down BOSU and seeking the Smiley face.

Game Category: Seek the Smiley Time: 60 seconds Sensitivity: Lowest Level:Targets: Lower 4 Rows  Item: Hand weights Item: BOSU Ball

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