Table 1.

Intensity and volume progression during the 6 week core strength training program.

Exercise	Weeks 1 and 2	Weeks 3 and 4	Weeks 5 and 6
Shoulder Bridge	3 sets x 30 s	3 sets x 40 s With vertical arm reach 3 sets x 40 s	3 sets x 50 s With vertical arm reach and one leg reached out 3 sets x 50 s
Side Bridge	3 sets x 30 s	With one arm reached out vertically 3 sets x 40 s	With one arm reach and a lower leg lifted 3 sets x 50 s
Prone Plank	3 sets x 30 s	With one arm reached out parallel to the floor 3 sets x 40 s	With a contralateral arm and the ipsilateral leg reached out parallel to the floor 3 sets x 50 s
Crunch	3 sets x 30 s	With a futsal ball in hands reached out over head	With a futsal ball in hands reached out over head and one foot on the floor