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Table 3 Core strength training protocol utilized during ROBUST trial (3x/week)

From: Real-time optimized biofeedback utilizing sport techniques (ROBUST): a study protocol for a randomized controlled trial

Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
BOSU supermans 1 x 12 1 x 12 - - - -
BOSU supermans with perturbation - - 1 x 10 - - -
Prone bridge (elbows and knees) hip extension opposite shoulder flexion - - - 1 x 10 - -
Prone bridge (elbows and toes) hip extension - - - - 1 x 10 -
Prone bridge (elbows and toes) hip extension opposite shoulder flexion - - - - - 1 x 10
BOSU double knee-hold 20 sec 20 sec - - - -
BOSU single knee-hold - - 20 sec - - -
Swiss ball double knee-hold - - - 20 sec - -
Swiss ball double knee-hold with perturbation - - - - 20 sec -
Swiss ball double knee-hold with catch - - - - - 20 sec
BOSU double leg pelvic bridges 1 x 10 1 x 10 - - - -
BOSU single leg pelvic bridges - - 1 x 10 1 x 10 - -
BOSU single leg pelvic bridges with ball hold - - - - 1 x 10 -
Supine swiss ball hamstrings curl - - - - - 1 x 10
BOSU lateral crunch 1 x 10 1 x 10 - - - -
Box lateral crunch - - 1 x 10 - - -
BOSU lateral crunch with catch - - - 1 x 8 - -
Swiss ball lateral crunch - - - - 1 x 15 -
Swiss ball lateral crunch with catch - - - - - 1 x 8
Box double crunch 1 x 15 1 x 15 - - - -
Box swivel double crunch - - 1 x 15 - - -
BOSU swivel ball touches (feet up) - - - 1 x 15 - -
BOSU double crunch - - - - 1 x 15 -
BOSU swivel double crunch - - - - - 1 x 15
Swiss ball back hyperextensions 1 x 15 1 x 15 - - - -
Swiss ball back hyperextensions and reach - - 1 x 15 - - -
Swiss ball back hyperextensions with back fly - - - 1 x 15 - -
Swiss ball back hyperextensions with reach lateral - - - - 1 x 15 -
Swiss ball back hyperextensions with lateral catch - - - - - 1 x 15
Russian hamstrings curl 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 -
Swivel Russian hamstrings curl - - - - - 1 x 10
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