Table 3.

Six-Week Hip- and Core-Strengthening Protocol

Week	Exercise	Sets, No.	Repetitions or Seconds, s
1	Hip abduction—standing	3	10
	Hip external rotator—standing	3	10
	Hip external rotator—seated	3	10
2	Hip abduction—standing	3	10
	Hip internal rotator—standing	3	10
	Hip external rotator—standing	3	10
3	Hip abduction—standing	3	10 (w/ stronger band)
	Hip internal rotator—standing	3	10 (w/ stronger band)
	Hip external rotator—standing	3	10 (w/ stronger band)
	Balancing 2 feet–Airexa pad	3	30–45 s
4–6	Hip extension at 45°—standing	3	10–15
	Hip internal rotator—standing	3	10–15
	Hip external rotator—standing	3	10–15
	Balancing 1 foot—Airexa pad	3	45–60 s

Abbreviation: w/, with.

^aAirex AG, Sins, Switzerland.