Control and activation warm-ups
| Exercise | Control warm-up | Activation warm-up |
| Stationary bike | 3 min | 3 min |
| Inch worm | 2 sets of 8 | 1 set of 6 |
| Bodyweight squat | 2 sets of 8 | 1 set of 6 |
| Leg swing | 2 sets of 5 each leg | 1 set of 6 each leg |
| Lunge | 2 sets of 4 each leg | – |
| Press up | 2 sets of 8 | – |
| Prone plank with hip extension (figure 1B) | – | 1 set of 6 each leg* |
| Side plank with hip extension | – | 1 set of 6 each leg* |
| Single leg squat | – | 1 set of 3 each leg |
*The planks involved a 2 s hold of position at the top for each repetition.