Table 2

Control and activation warm-ups

ExerciseControl warm-upActivation warm-up
Stationary bike3 min3 min
Inch worm2 sets of 81 set of 6
Bodyweight squat2 sets of 81 set of 6
Leg swing2 sets of 5 each leg1 set of 6 each leg
Lunge2 sets of 4 each leg
Press up2 sets of 8
Prone plank with hip extension (figure 1B)1 set of 6 each leg*
Side plank with hip extension1 set of 6 each leg*
Single leg squat1 set of 3 each leg
  • *The planks involved a 2 s hold of position at the top for each repetition.