Hexec Sems the number of reps and rest time is up to you. Here we did a 1:2 work rest (work 10 secs, rest 20) with full recovery (3 mins, or when heart rate is normal) between exercises. You can go 1:2, 1:3, 1:4, 1 minute between reps work:rest, and depending on your goal (conditioning, warm up, recovery), you can change the number of reps. Hope this helps.

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Hexec Sems warm up ends once 60% accelerations start. Thanks for watching!

In the off season you can do it twice per week with 3 days between workouts, or you can split up the activities and do a group of exercises each day progressing through the week, or you can add any of the exercises to a regular training session.