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Level 3

Part A

Exaggerated Skip
Exaggerated Skip

Sets: 1 Repetitions: 2 Distance: 15 metres

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A-Skip
A-Skip

Sets: 1 Repetitions: 2 Distance: 15 metres

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Unplanned Plant and Cut
Unplanned Plant and Cut

Sets: 2 Repetitions: 2 Distance: 15 metres

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Part B

Single Leg Balance with Push to Unbalance
Single Leg Balance with Push to Unbalance

Sets: 1 Repetitions: 1 / leg Duration: 15 seconds / leg

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Single Leg Box Hops
Single Leg Box Hops

Sets: 1 Repetitions: 6 / leg

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Part C

Toe-Toe Squat
Toe-Toe Squat

Sets: 1 Repetitions: 8

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Nordic Hamstring Curl
Nordic Hamstring Curl

Sets: 1 Repetitions: 5

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Front-Side-Front Bridge
Front-Side-Front Bridge

Sets: 1 Repetitions: 1 Duration: 5 seconds / hold

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Resisted Shoulder Tap
Resisted Shoulder Tap

Sets: 1 Repetitions: 1 / side Duration: 15 seconds / side

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Standing Neck Lift and Rotation
Standing Neck Lift and Rotation

Sets: 1 Repetitions: 1 / direction Duration: 10 seconds / direction

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Part D

Shuttle To Edge of Square
Shuttle To Edge of Square

Sets: 1 Repetitions: 2 / direction

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Forward Bounding
Forward Bounding

Sets: 1 Repetitions: 2

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