Core Performance Essentials: Workout

[mattyst18]

I have recently purchased Core Performance Essentials and have progressed to Level 2. My question is about the time exercises. Does it call for one rep of the prescribed time or 6, 8, 10 or 12 reps of the prescribed time? Through level one I was doing the amount of reps while holding for the amount of time. (Ex) I was doing 10 reps of 20 sec. per exercise in Level 1-Stage D. Should I just do one rep of the prescribed time or both?

[CraigF_AP]

For the TIME exercises, only do one rep of the prescribed amount of time per circuit.

[selli]

I just recently purchased your book and am not sure about the length of time for many of the exercises. For example, in the Movement Prep exercises, how long do you do the calf stretch? On Hip Crossover it says 1 x 10@--is that continuous movement or do I hold the position for a designated time? The @ means what? Many of the exercises in most of the areas listed are presented like that and I'm not sure how to proceed. Any insight would be appreciated.
Thanks in advance.

[liteczar]

For the Calf Stretch, raise your heel, going up on the balls of your foot; and then lower your heel, pressing your foot flat to the floor. That would be one repetition. If the workout says to perform the Calf Stretch "1 x 10@", perform 10 repetitions on each foot. The @ indicates that you perform the exercise on each side. So, for the Hip Crossover, rotate your legs to the left and then to the right, 10 times on each side. You do not need to hold the position.