Table 2.
Detailed flexibility and strength training content.
| Week | Flexibility Intervention | Strength Intervention | ||||
|---|---|---|---|---|---|---|
| Content | Loading and Repetitions | Sets | Content | Loading and Repetitions | Sets | |
| 1 | Walking knee lift | 15 times | 2 | NHC with bend | 8 reps | 3 |
| Sitting toe touch | 40 s/leg | 2 | Prone hamstrings curl | 12 reps | 4 | |
| PNF stretch | 50 s/leg | 3 | Physio-ball curl (two-leg) | 8 reps | 3 | |
| Foam roll | 40 s/leg | 3 | Glute bridge | 50 s/leg | 2 | |
| 2–4 | Forward lunge | 15 times | 2 | NHC with bend | 12 reps | 3 |
| Sitting toe touch | 50 s/leg | 3 | Prone hamstrings curl | 14 reps | 3 | |
| PNF stretch | 50 s/leg | 3 | Physio-ball curl (two-leg) | 10 reps | 3 | |
| Foam roll | 50 s/leg | 3 | Glute bridge | 50 s/leg | 2 | |
| 5–8 | Forward lunge | 15 times | 2 | NHC | 12 reps | 3 |
| Semi-straddle | 60 s/leg | 2 | Prone hamstrings curl | 15 reps | 3 | |
| PNF stretch | 50 s/leg | 3 | Physio-ball curl (two-leg) | 10 reps/leg | 2 | |
| Foam roll | 50 s/leg | 4 | Glute bridge | 60 s/leg | 2 | |
PNF = Proprioceptive neuromuscular facilitation; NHC = Nordic hamstring curl. 30 s rest between sets, and 1 min rest between exercises.