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Table 2 Mat and Upright Therapeutic Exercise Program (see Figures 3, 4 and 5)

From: The immediate and long-term effects of exercise and patient education on physical, functional, and quality-of-life outcome measures after single-level lumbar microdiscectomy: a randomized controlled trial protocol

EXERCISE TRAINING GOAL
Abdominal Progression  
Level 1 3 sets of one minute continuous motion
   Supine Alternating (Alt) UE Flexion 1 minute of rest between sets
Level 2 3 sets of one minute continuous motion
   Supine Alt LE Extension 1 minute of rest between sets
Level 3 3 sets of one minute continuous motion
   Supine Alt UE Flexion & LE Extension 1 minute of rest between sets
Level 4 3 sets of two minute continuous motion
   Supine Leg Ext Unsupported 2 minute of rest between sets
Level 5 3 sets of two minute continuous motion
   Supine Leg Ext Unsupported w/Alt Arms 2 minute of rest between sets
Level 6 3 sets of two minute continuous motion
   With 1# and 3# Weights 2 minute of rest between sets
Level 7 3 sets of two minute continuous motion
   With 2# and 5# Weights 2 minute of rest between sets
Quadruped Progression  
Level 1 10 repetitions with 10 second hold per extremity raise
   Alt Arm Raises No resting time
Level 2 10 repetitions with 10 second hold per extremity raise
   Alt Leg Ext No resting time
Level 3 10 repetitions with 10 second hold per extremity raise
   Alt Arm and Leg Raises No resting time
Level 4 6 repetitions with a 30 second hold per repetition
   Prone Plank on Knees 30 seconds rest between repetitions
Level 5 6 repetitions with a 30 second hold per repetition
   Prone Plank on Forefoot 30 seconds rest between repetitions
Level 6 6 repetitions with a 15 second hold per leg raise per repetition
   Prone Plank w/alt Leg Lift 30 seconds rest between repetitions
Level 7 6 repetitions with a 15 second hold per leg raise per repetition
   Prone Plank w/alt Leg Lift w/3# 30 seconds rest between repetitions
Level 8 6 repetitions with a 15 second hold per leg raise per repetition
   Prone Plank w/alt Leg Lift w/5# 30 seconds rest between repetitions
Squat/Lunge Progression  
Level 1 3 sets of 20 repetitions
   Wall Squat to 45° Knee Flexion 5 second hold per repetition. 2 minutes rest between sets
Level 2 3 sets of 20 repetitions
   Free Standing Squats to 90° Hip Flexion 2 minute of rest between sets
Level 3 3 sets of 20 repetitions
   Forward Lunges 2 minute of rest between sets
Level 4 3 sets of 2 cycles
   Lunges Series 2 minute of rest between sets
Level 5 3 sets of 3 cycles
   Lunge Series 2 minute of rest between sets