Core stability program

Test T0

4 core stability training sessions (stability conditions)

4 core stability training sessions (instability conditions)

Test T1

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