| Exercise | Week | Exercise Target | Repetition | Rest | Contraction |
| Release | 1 - 2 | Rolling Latissimus dorsi, Iliopsoas, Hip adductor, Iliotibial band, Hamstring and Triceps surae | 1 × 60” | - | Rolling foam releasing |
| Stretch | 1 - 2 | Stretching Latissimus dorsi, Iliopsoas, Hip adductor, Iliotibial band, Hamstring and Triceps surae | 1 × 15”, 30”, 45”, 60” | 30” | Static stretch |
| Activation | 3 - 5 | Exercises for strengthening the muscles of Gluteus Maximus, medius, and Abdominal group muscles | 3 × 30” | 60” | Isometric contraction |
| 3 × 15 rep | Isotonic contraction | ||||
| Integration | 6 - 8 | Exercises specific to Deep longitudinal, Posterior oblique, Anterior oblique and Lateral subsystems | 3 × 6 rep | 90” | Explosive isotonic |
| Proprioceptive exercises with wobble board during hitting taekwondo kicks to meet | 3 × 10” until losing the balance | - | balance |