Table 1 14-week Strength Training Protocol exercise distribution

Level 1 - 1st to 5th weeks

Semi squats (50°)^a

Knee extensor strengthening with ankle weights.^a

Straight leg raises with ankle weights.^a

Hip abductor strengthening with ankle weights.^a

Hip adductor strengthening with ankle weights.^a

Knee flexor strengthening with ankle weights.^a

Level 2 - 6th to 9th weeks

Level1

Traditional bridge^a

Knee plank^b

Side knee plank^b

Level 3 – 10th to 14th weeks

Level1

Plank^b

Side plank^b

Bridge on bosu^b