The program lists the exercises you should perform for each day of the week. Each training session consists of warm-up and activation exercises, strengthening exercises, and stretching exercises. Although all exercises are detailed and illustrated for each day, I encourage you to select exercises based on your own preferences. This means that after each training session, note all exercises that gave you a pleasant feeling (even if they were not easy) and include them in the next session. Also, note any exercises that felt uncomfortable (if there are any) and avoid performing those.