Table 1.
Example of the scheduling of the intervention for the 7th week
| Objective | Session 1 | Session 2 |
|---|---|---|
|
Warm-up (5–10 min) |
Joint mobility | Joint mobility |
| Aerobic activation | Aerobic activation | |
|
Resistance training (30 min) 4 sets with 2-min active rest between sets |
1. Squat (+ 3 s isometric pause) 40’’ | 1. Pull-apart (2.1 kg elastic band) 40’’ |
| Rest 20’’ | Rest 20’’ | |
| 2. Arm raise (2.1 kg elastic band) 40’’ | 2. Bird dog (arms and legs: regular) 40’’ | |
| Rest 20’’ | Rest 20’’ | |
| 3. Dead bug (legs only) 40’’ | 3. Glute bridge (unilateral: short lever) 40’’ | |
| Rest 20’’ | Rest 20’’ | |
| 4. Glute bridge (unilateral: short lever) 40’’ | 4. Biceps curl (2.1 kg elastic band) 40’’ | |
| Rest 20’’ | Rest 20’’ | |
| 5. Pull-apart (2.1 kg elastic band) 40’’ | 5. Lateral plank (medium lever) 40’’ | |
| Rest 20’’ | Rest 20’’ | |
| 6. Bird dog (arms and legs: regular) 40’’ | 6. Reverse lunge (dynamic) 40’’ | |
|
Cool-down (5–10 min) |
Static stretching | Static stretching |
| Breathing/relaxing exercises | Breathing/relaxing exercises |