Holmich protocol: module 1—first two weeks
| Exercise | Amount | Rest period |
| 1 Ssometric adduction against soccer ball located between feet in supine position | 10 repetitions of 30 s | 30 s rest after each repetition |
| 2 Abdominal sit-ups both in straight and oblique directions | 5 series of 10 repetitions | 1 min rest after 10 repetitions |
| 3 Isometric adduction against soccer ball located between knees in supine position | 10 repetitions of 30 s | 30 s rest after each repetition |
| 4 Compound abdominal sit-ups and hip flexion beginning from supine position and with soccer ball between knees (folding knife exercise) | 5 series of 10 repetitions | 1 min rest after 10 consecutive repetitions |
| 5 Balance exercise on wobble board | 5 min | |
| 6 One-foot exercise on sliding board with parallel feet as well as with 90° angle between feet | 5 sets of 1 min (almost 22–25repetitions per min) continuous work with each leg and in both positions | 1 min rest after each set |