Core stability program | Test T0 | 4 core stability training sessions (stability conditions) | 4 core stability training sessions (instability conditions) | Test T1 |
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| Plank 3 × 10 rip × 3 sec Static Side plank 2 × 8 rip × 3 sec × side Dynamic Side plank 3 × 8 rip × side Mountain climb 4 × 6 rip × limb (Figure 1) | Plank 3 × 10 rip × 3 sec with upper limbs on unstable surface/tools (Figure 2) Static Side plank 2 × 8 rip × 3 sec × side with lower limbs on unstable surface/tools (Figure 3) Dynamic Side plank 2 × 8 rip × side, with lower limbs on unstable surface/tools Mountain climb 4 × 6 rip × limb, with lower limbs on unstable surface/tools |
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