Table 2 Stages and progression of the intervention program

Mobility

Stage 1

Active straight leg raise with core activation—4 sets, 6 repetitions

Leg lowering 1–4 sets, 6 repetitions

Hip flexor stretch—4 sets, 6 repetitions, 10 s hold

Stage 2

Leg lowering 2–4 sets, 6 repetitions

Leg lock bridge—4 sets, 6 repetitions

Deadlift patterning—4 sets, 6 repetitions

Stage 3

Leg lowering 2–4 sets, 6 repetitions

Straight leg bridge—4 sets, 6 repetitions

Single-leg deadlift patterning RNT—4 sets, 6 repetitions

Stability

Stage

Quadruped core activation—4 sets, 6 repetitions

Plank with knee flexion—4 sets, 6 repetitions

Rolling pattern—4 sets, 6 repetitions

Stage 2

Hard roll—4 sets, 6 repetitions

Plank with leg extension—4 sets, 6 repetitions

Elevated push-up—4 sets, 6 repetitions

Stage 3

Push-up walk out—4 sets, 6 repetitions

Half Turkish get up—4 sets, 6 repetitions

Push-up—4 sets, 6 repetitions