Table 1 Resistance training protocol utilized during ROBUST trial

 Bench squat

BW

2 x 12

-

-

-

-

-

 Goblet squat

KB

-

2 x 12

2 x 10

2 x 10

2 x 8

2 x 8

 Deadlift

AIR

2 x 12

2 x 12

2 x 10

2 x 10

2 x 8

2 x 8

 Stationary lunges

BW

2 x 12

2 x 12

-

-

-

-

 Walking lunges

BW

-

-

2 x 10

-

-

-

 Walking lunges

KB (unilateral resistance)

-

-

-

2 x 10

-

-

 Walking lunges

KB (with rotation)

-

-

-

-

2 x 8

-

 Walking lunges

KB (unilateral shoulder press)

-

-

-

-

-

2 x 8

 Reverse hypers

Weight

2 x 12

2 x 12

2 x 10

2 x 10

2 x 8

2 x 8

 Single-leg RDL

BW

2 x 12

-

-

-

-

-

 Single-leg RDL

KB

-

2 x 12

2 x 10

-

-

-

 Runners

BW

-

-

-

2 x 10

-

-

 Runners

KB

-

-

-

-

2 x 8

2 x 8

 Band walk

RB (at knees)

2 x 15

-

-

-

-

-

 Band walk

RB (at ankles)

-

2 x 15

-

-

-

-

 Band walk

RB (at toes)

-

-

2 x 15

-

-

-

 X Band monster walk

RB (at shoulders)

-

-

-

2 x 15

-

-

 X Band monster walk

RB (W’s)

-

-

-

-

2 x 15

-

 X Band monster walk

RB (overhead)

-

-

-

-

-

2 x 15

 Seated cable row

Weight

2 x 12

2 x 12

-

-

-

-

 Bent over row

DB

-

-

2 x 10

2 x 10

-

-

 Reverse pull-ups

BW

-

-

-

-

2 x 8

2 x 8

 Push-ups

BW (wide stance on knees)

2 x 15

-

-

-

-

-

 Push-ups

BW (narrow stance on knees)

-

2 x 15

-

-

-

-

 Push-ups

BW (wide stance on toes)

-

-

2 x 15

-

-

-

 Push-ups

BW (narrow stance on toes)

-

-

-

2 x 15

2 x 15

2 x 15

 Shoulder press

KB

2 x 12

2 x 12

2 x 10

2 x 10

2 x 8

2 x 8

 Triceps dips

BW

2 x 12

2 x 12

2 x 10

2 x 10

2 x 8

2 x 8

 Ankle circuit

RB

2 x 12

2 x 12

2 x 10

2 x 10

2 x 8

2 x 8