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Level 4

Part A

Retreating Diagonal Side Shuffle
Retreating Diagonal Side Shuffle

Sets: 1 Repetitions: 2 Distance: 15 metres

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Side Skip
Side Skip

Sets: 1 Repetitions: 2 Distance: 15 metres

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Partner Mirroring
Partner Mirroring

Sets: 2 Repetitions: 2 Distance: 15 metres

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Part B

Single Leg Arabesque with Reach
Single Leg Arabesque with Reach

Sets: 1 Repetitions: 6 / leg

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Hop with 90° turn
Hop with 90° turn

Sets: 1 Repetitions: 6 / leg

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Part C

Multi-directional Lunge
Multi-directional Lunge

Sets: 2 Repetitions: 1

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Nordic Hamstring Curl
Nordic Hamstring Curl

Sets: 1 Repetitions: 7

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Prone Shoulder Tap
Prone Shoulder Tap

Sets: 1 Repetitions: 4 / side

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Single Arm Row
Single Arm Row

Sets: 1 Repetitions: 2 / side

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Resisted Neck Movements
Resisted Neck Movements

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

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Part D

Run, Step, and Stick
Run, Step, and Stick

Sets: 1 Repetitions: 2 / side

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Catch and Fend
Catch and Fend

Sets: 1 Repetitions: 3 / side

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