Use Instructions
28
Program
Level
Squeeze for
(seconds)
Relax for
(seconds)
Number of
times
Free Exercise
-
Your choice
Your choice
Your
choice
Milestone
Measure
-
Varies
Varies
Varies
Ongoing
When you have met the requirements of level 3 of the Advanced program,
you can select the Ongoing program. The squeeze-relax cycles are the
same as those for level 3 of the Advanced program. This is simply a
maintenance program to help you maintain muscle condition.
Free Exercise Mode
In this mode you can exercise as you please. There are no specific targets
or minimum squeeze and relax periods. You can stop the exercise at any
time. Unlike the other programs, the results you get are not recorded, so
you will not be able to view them in your exercise history.
You may want to practice squeezing by using this mode.
Milestone Measurement
This program has three sections: Max Force, Endurance and Reaction Time.
Max Force asks you to squeeze as hard as you can to measure your max
squeeze force. Endurance is a set of three repetitions, 4 secs, 7 secs and
10 secs, with a x second rest in between. Reaction Time is similar to Quick
Flex in that you need to squeeze when the app tells you to, to measure
your reaction time. This program should be completed when prompted
every 2 weeks as it records the three key measures as an indication of your
progress over time.
Choosing a program and level
You choose a program (and a level where applicable) when you choose to
start an exercise. The app remembers your last program and level and