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

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