Table 2. Training program design.
| Exercise Protocol | Reps/Time | Assisted Equipment | Sets |
|---|---|---|---|
| Warm-up Exercise | |||
| Dead-bug Exercise | 30 | Mini-band | 1 |
| Week 1 to 3 (Fundamental Strength) | |||
| Crunch | 20(week1-2) /25(week 3) | / | 3 |
| Back Bridge | 20(week1-2) /25(week 3) | / | 3 |
| Plank | 45s (week1-2) / 60s (week 3) | Mini-band | 3 |
| Side Plank with leg raise | 30s (week1-2) / 45s (week 3) | / | 3 |
| Week 4 to 6 (Stabilization) | |||
| Crunch | 25 | Air pad | 3 |
| Split Leg Bridge | 20 per side | / | 3 |
| Plank with AP/BOSU and band | 60 seconds | Mini-band & BOSU | 3 |
| Side Plank with leg raise | 30 seconds | Air pad | 3 |
| Week 7 to 8 (Functional Strengthening) | |||
| Mountain Climber | 40 | Mini-band | 3 |
| Pallof Press | 60 seconds | BOSU | 3 |
| Split Leg Bridge | 25 | Air pad | 3 |
| Plank Variation | 30s per type (5 types) | / | 2 |
*AP: Air Pad; BOSU: BOSU Balance Trainer