Table 3.
The FAST program.
| Progression | Description | Exercises | Instructions |
|---|---|---|---|
| Week 1 | Exercises in the supine position. | Bring chin to chest. | Bend your legs, keep your arms out on the mat, and slowly bring your chin to the chest. |
| Slap arms on the mat. | Keep your chin tucked and use your arms, forearms and hands (palms down) to impact the mat 10 times. | ||
| Roll on your back. | bring your chin close to the chest, grab both your knees with your hands and roll back and forth. | ||
| Roll from side to side (right and left side). | Put one hand on your abdomen, roll sideways and use your arm and leg to stop the roll. Always keep your chin to the chest while you do this. | ||
| Week 2 | Exercises from a sitting position. | Roll on your back from a sitting position. | Bring your chin close to the chest, roll on your back, and use your arms to stop the fall. |
| Roll on your side from a sitting position (right and left side). | Put your left hand on your abdomen, bring your chin close to the chest, roll on the side, and use the right arm and leg to stop the fall. | ||
| Weeks 3–4 | Exercises from a kneeling/standing position. | Rolling backwards on the back from standing position. | Bring your chin to the chest, bend your knees, sit back and roll on your back. Use both arms to arrest the roll and keep your head up. |
| Rolling sideways on the back from kneeling position (right and left side). | Bring your chin to the chest, sit back and your (right or left) side, roll on your side and use your (right or left) arm and leg to arrest the roll. | ||
| * Rolling sideways on the back from standing position (right and left side). | Bring your chin to the chest, sit back and your (right or left) side, roll on your side and use your (right or left) arm and leg to arrest the roll. |
Notes: * Participants will practice rolling sideways from a standing position if they have any known knee joint conditions (e.g., osteoarthritis) or if they report any knee discomfort in the kneeling position. Two crash pads stacked on top of each other will be utilized for all exercises performed from the standing position.