Position

Exercise

Time (second)

Frequency (Hz)

Strength (H/L)

Number of set

1

Hamstring stretch

30

30

L

1

2

Quad stretch

30

30

L

1 (each leg)

3

Adductor stretch

30

30

L

1 (each leg)

4

Calf stretch

30

30

L

1

5

Squat

30

30

L

1

6

Wide-stance squat

30

30

L

1

7

Pelvic bridge

30

30

L

1

8

Push-up

30

30

L

1

9

Triceps

30

30

L

1

10

Crunch

30

30

L

1

11

Front plank

30

30

L

1

12

Lateral plank

30

30

L

1 (each arm)

13

Hamstring massage

60

35

H

1

14

Quad massage

60

35

H

1

15

Back relaxer

60

30

L

1