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 | ||