(a).

Exercises/ Phase	Phase 1				Phase 2				Phase 3
	Weeks 1-2				Weeks 3-5				Weeks 5-8
Core Stability Training	SxR	t [s]	RS [s]	RR [s]	SxR	t [s]	RS [s]	RR [s]	SxR	t [s]	RS [s]	RR [s]
Front plank	1x2	60	-	20
Quadruped exercise	1x6	10	-	-
Clamshell	2x10	5	-	-					2x 5R 2x 5L	10	-	-
Back bridge	1x2	60	-	10
Back extension	3x5	5	10	-
Front plank raising right, left arms, right left legs separately					2x4	30	-	-
Quadruped exercise raising left leg, bend knee (90∗) and push up					1x15L 1x15R	-	-	-	1x10L 1x10R	-	-	-
Side bridge					2x10L 2x10R	5	-	-
Back bridge raising left or right leg					1xR 1xL	60	-	10
Prone arm and leg lift					3xR 3xL	5	10	-	3x8R 3x8L	5	10	-
Front plank raising right arm and left leg or left arm and right leg									2x4	30	-	-
Back bridge raising leg bend knee and hip to 90∗ and push up									1 x R 1 x L	30	-	10
Stretching	SxR			t [s]	SxR		t [s]		SxR	t [s]
Latissimus dorsi	2x2			15	2x2		15		2x2	15
Pectorals/biceps	2x2			10	2x2		10		2x2	10
Posterior deltoids	2x2			10	2x2		10		2x2	10
Hip flexors	2x2			10	2x2		10		2x2	10
Calf stretch	2x2			10	2x2		10		2x2	10
Quadriceps	2x2			10	2x2		10		2x2	10
Hamstring	2x2			10	2x2		10		2x2	10
Iliotibial band/lower back	2x2			10	2x2		10		2x2	10

SxR = series x repetitions; t= time; RS= rest between series; RR= rest between repetitions; R= right limb; L= left limb.