Table 1 Exercise descriptors

1. Load magnitude

10-12 RM

10-12 RM

10-12 RM

2. Number of repetitions

10

10

10

3. Number of sets

3

3

3

4. Rest in between sets

1 min 50 seconds

1 min 50 seconds

1 min 50 seconds

5. Number of exercise interventions (per (day) or week)

3/week

3/week

3/week

6. Duration of the experimental period ((day) or weeks)

6 weeks

6 weeks

6 weeks

7. Fractional and temporal distribution of the contraction modes per repetition and duration (s) of one repetition

3 s concentric

3 s concentric

3 s concentric

2 s isometric

2 s isometric

2 s isometric

3 s eccentric

3 s eccentric

3 s eccentric

8. Rest in-between repetitions ((s) or (min))

No

No

No

9. TUT ((s) or (min))

8 s/repetition

8 s/repetition

8 s/repetition

80s/set

80s/set

80s/set

4320 s/total intervention

4320 s/total intervention

4320 s/total intervention

10. Volitional muscular failure

Yes

Yes

Yes

11. Range of motion

90° to 180^o

0° to 45^o

45° hip flexion to 0° hip flexion/extension

12. Recovery time in-between exercise sessions ((h) or (d))

48 h

48 h

48 h

13. Anatomical definition of the exercise (exercise form)

Knee extension is performed with the participant sitting in 90⁰ knee flexion. The elastic band is looped around the ankle and around a solid anchor near the floor under the participant (Fig. 1). The knee is extended to approximately 180⁰.

Hip abduction will be performed in standing with the elastic band looped around the ankle and anchored to the wall at ankle height. The stance leg will be in front of the band and the target hip in a slight internal rotation (Fig. 2). Hip abduction will then be performed to approximately 45⁰.

Hip extension will be performed in standing with target hip in 45⁰ hip flexion. One end of the elastic band fixated at knee height and looped around the back of the knee (Fig. 3). The hip is then extended to approximately 0° hip extension whilst maintaining a neutral lumbo-pelvic position.