Table 1 Exercise protocol of the study
PHASE | EXERCISE | WORK | |
|---|---|---|---|
WARM-UP | ATHLETIC POSITION | 30 s work + 30 s rest. | |
DEEP SQUAT (ISOMETRIC) | 30 s work + 30 s rest. | ||
SQUAT (ISOTONIC) | 30 s work + 30 s rest. | ||
DEEP SQUAT (ISOTONIC) | 30 s work + 30 s rest. | ||
CONDITIONING | LUNGE (RIGHT) | 30 s work + 30 s rest. | |
LUNGE (LEFT) | 30 s work + 30 s rest. | ||
BRIDGE | 30 s work + 30 s rest. | ||
PLANK | 30 s work + 30 s rest. | ||
FRONTAL STEP AND CROSS RIGTH-LEFT | 30 s work + 30 s rest. | ||
FRONTAL STEP AND CROSS LEFT-RIGHT | 30 s work + 30 s rest. | ||
LATERAL STEP UP AND DOWN (RIGHT) | 30 s work + 30 s rest. | ||
LATERAL STEP UP AND DOWN (LEFT) | 30 s work + 30 s rest. | ||
DIP TRICEPS EXTENSION | 30 s work + 30 s rest. | ||
SINGLE LEG ROMANIAN DEAD LIFT (RIGTH) | 30 s work + 30 s rest. | ||
SINGLE LEG ROMANIAN DEAD LIFT (LEFT) | 30 s work + 30 s rest. | ||
COOL DOWN | STRETCHING | HIP FLEXORS (RIGTH) | 60 s work + 6 s rest. |
HIP FLEXORS (LEFT) | 60 s work + 6 s rest. | ||
POSTERIOR GLOBAL | 60 s work + 6 s rest. | ||
RELAX | TRUNK INHIBITION | 120 s work + 12 s rest. | |
LEG INHIBITION | 120 s work+ 12 s rest. | ||