Table 3.

Exercise examples of training sessions for strength and resistance training

Training components	Exercise examples
Mobilization and Warm-up	Exercises for the mobilization of upper ankle joint, hip joint, thoracic spine, shoulder joint, and wrist joint
Coordination	Imparting theoretical knowledge about conscious movement execution and targeting of muscles Exercises for:  Feet (e.g., rotation of the tibia around the foot first in sitting, then in standing position),  Hip (e.g., cat-cow),  Spine (e.g., round and straighten up the back vertebra by vertebra),  Shoulder blades (e.g., breathing into the shoulder blades),  Head (e.g., push the head back and forth)
	Level 1 Week 1–4	Level 2 Week 5–8	Level 3 Week 9–12
Circuit strength training	Deadlift, 2 × 5 repetitions Hip thrust, hold 2 × for 60 s Sit Ups, 2 × for 60 s Lunges, 2 × for 30 s on each side	Deadlift, 2 × 5 repetitions One-legged hip thrust, hold 2 × for 30 s on each side Sitting rotation, 2 × for 60 s Step Up, 2 × for 30 s on each side	Deadlift with a partner, 2 × 5 repetitions Standing scale, hold 2 × for 30 s on each side Lying leg rotation, 2 × for 60 s Split Squad, 2 × for 30 s on each side
Relaxation	Static stretching, self-massage (myofascial release) with, e.g., a tennis ball, breathing exercises, progressive muscle relaxation