Table 1. The details of the core training program for 8 weeks.

Exercises	Progression of Exercises
	Variation	Intensity	Variation	Intensity	Variation	Intensity	Variation	Intensity
	Week 1-2		Week 3-4		Week 5-6		Week 7-8
Plank	Static Plank	30s x 3sets	Alternative Arms Extension	40s x 3sets	Alternative Legs Extension, Elbows on balance pad	45s x 3sets	Alternative Arms and Legs Extension, Elbows on balance pad	60s x 3sets
Bird Dog	With Hip Extension	30s x 3 sets	With Arms Extension	30s x 3 sets	With both Arms and Hip Extension	40s x 3sets	With Arms and Hip Extensions and Arms on Balance Pad	45s x 3sets
Dead Bug	With Hands and Legs movement	30s x 3sets	With Legs extension and Hands hold with elastic bands in tension	40s x 3sets	With Legs Extension only and Hands hold with elastic bands in tension	45s x 3sets	Both Hands and Legs Movement with Elastic Band	45s x 3sets
Back Extension	Hold	30s x 3 sets	Arms Extension	40s x 3 sets	Legs Kicking	40s x 3sets	Alternative Arms and Legs Movements	45s x 3sets
Pallof Press	Pallof Press Hold with elastic band	20s x 3sets x 2 sides	Pallof Press Hold with elastic band	30s x 3sets x 2 sides	Pallof Press with Elbow Extensions	30s x 3sets x 2 sides	Pallof Press with Elbow Extensions	35s x 3sets x 2 sides
Squat	Squat with elastic band	40s x 3 sets	Squat with elastic band	45s x 3sets	Squat with arms hold with elastic band	60s x 3 sets	Overhead squat with arms extension with elastic band	60s x 3sets