Coach Leslie says:

I would work on the targeting first, especially front paw target and rear paw target as those will help you with July’s exercises.
If your dog has no experience with the exercise, then set it up as a training session – 5 minutes maybe 1-3 times a day. I wouldn’t do opposite behaviors on the same day. Front paw target and rear paw target are opposite behaviors and may confuse the dog if you work on them on the same day or in the same session.
Once the dog understands the behavior, then you can turn it into an exercise. Some of the members have gotten this far and I give them instruction on how many sets, reps, and duration for each exercise and how to progress it. For duration behaviors like targets, I start with 3 sets of 5 seconds and build by 5 seconds until I get to 30 seconds. Then I change equipment.
For movement behaviors, I might start with 2 sets of 5 reps, then 3 sets of 5 reps, then 2 sets of 10 reps, etc. It is very dog dependent and that is where this program is such a great deal, because I can see what you are doing and tell you exactly what I think your dog should be doing.

Coach Leslie says:

If the dog doesn’t fully understand the behavior then treat it like a training session – think about what you did to train them as a puppy, short sessions multiple times a day. Be careful doing opposite behaviors in the same session or sessions close together – like front paw target and rear paw target or tuck sit and rock back sit.
Once the dog understands the behavior and does it in good form, then you can turn it into an exercise. When you have a handful of exercises, you can turn it into a workout. A workout might take 10-20 minutes.
Sessions shouldn’t be jam packed. My goal is for you to try the exercises presented to see which ones need work. Those become training sessions. If the dog has the behavior down it goes into your exercise list. Then you can pick 2-4 exercises to create a workout.
Depending on where I am in the season will depend on how often I’m doing workouts. During the heavy part of the season it’s 1-3 times a week. During the early season, it’s 3-5 days a week. A general rule of thumb is every other day or Wednesday. I’m not going to do a workout the day before or after competition and never on competition days.