– “split squat and single leg RDL – perform 8 reps” – this is 8 repetitions per leg. Anytime there is a ‘complete X reps’ that is a per side notation
– “torsional buttress” – Alternate tapping each shoulder, holding for 10s, completing 5 per side. We will update this file as there is an error, as you noted.
– “hamstring bridge” – this is done with both legs and to complete one set perform 12 reps
– calf raise – this is done with both legs and to complete one set perform 12 reps
– leg swings with band – this is reps for each leg
– isometric clam – Hold the position for 10 seconds, resting for 10 seconds between each rep. Repeat 6x
Sorry for the confusion. We are in the process of updating our files to reflect these changes.