Table 3.

The CORE program.

Exercise	Instruction and progress	Volume
Week 1-4		13.5 min./session; 27 min./week
Front plank	supporting with 4 points	3 sets of 50 s
Back bridge	dynamic lifting and lowering of the hips	3 x 50 s
Side plank	left side lying (L), or right side lying (R)	3 x 30 s L, R
Quadruped	raise right arm and left leg (A), left arm and right leg (B)	3 x 2 x 15 s A, B
Back extension	raise trunk and hold, push back shoulder blades	3 x 50 s
Week 5-8		15 min./session; 30 min./week
Front plank	raise alternately left (A) and right leg (B)	3 sets of 50 s
Back bridge	marching (knee to chest alternately	3 x 50 s
Side plank	left side lying (L), or right side lying (R)	3 x 30 s L, R
Quadruped	right arm / left leg (A), left arm / right leg (B); increase time	3 x 2 x 15 s A, B
Back extension	raise trunk and hold, bob extended arms alternately	3 x 50 s