Table 2. Training program of the FCT group.
| Functional movements | Number of FCT (week 1–3; n = 15) | Number of FCT (week 4–6; (n = 15) | Breathing | Foam roller | Mobility | Motor control | Functional patterning | |||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Corrective | Set × reps | Position | Sets × durations | Corrective | Sets × reps | Corrective | Sets × reps | Corrective | Sets × reps | |||
| Active Straight Leg Raise | 4 | 2 | Crocodile Breathing Or 90/90 Breathing | 1 × 10 | Gluteal, Hip Flexors, Hamstrings | 1 × 30 s | Active leg Lowering/Lowering to Ground | 2 × 5 | Chop from Half | 1 × 10 | Deadlift Single Leg Single | 2 × 10 |
| Shoulder Mobility | 4 | 3 | Deltoid, Pectoralis | 1 × 30 s | T-Spine Rotation with Rib Grab | 1 × 10 | Trunk Stability Rotation with Knees Flexed | 1 × 10 | TGU Press to Elbow | 1 × 10 | ||
| Rotary Stability | 7 | 7 | Gluteal, Hip flexors, Deltoid | 1 × 30 s | Spine Rotation with Rib Grab | 1 × 10 | Chop from Half Kneeling | 1 × 10 | Easy Rolls | 1 × 10 | ||
| Trunk Stability Push Up | 0 | 2 | Gluteal, Hip Flexors, Deltoid | 1 × 30 s | Hip Flexor Stretch | 2 × 5 | RNT Push-up | 1 × 10 | Push-up | 1 × 10 | ||
Note:
FCT, functional corrective training.