Weeks	Exercises	Exercise intensity
Weeks 1–2	Stretching exercises	30 s/3 reps
	Self-mobilization	1 min/2 reps
	Exercises	5 × 2
Weeks 3–4	Stretching exercises	30 s/3 reps
	Self-mobilization	1 min/2 reps
	Exercises	10 × 2
Weeks 5–8	Stretching exercises	30 s/3 reps
	Self-mobilization	1 min/2 reps
	Exercises	10 × 3
Weeks 9–12	Stretching exercises	30 s/3 reps
	Self-mobilization	1 min/2 reps
	Exercises	15 × 3