Table 1 Prescribed and alternative exercises in the resistance training program
Prescribed | Alternative |
|---|---|
Dynamic Warmup Exercises | |
 Free-standing squat | Plie holding bar |
 Agility ladder forward and lateral shuffle | Agility ladder forward shuffle |
 Pushup | Elevated pushup on Smith machine bar |
 Reverse pull-up on Smith machine bar | No alternatives were used |
Periodized Resistance Training Exercises | |
 Leg press | No alternatives were used |
 Leg curl | Hip bridge on ball + knee extension/flexion |
 Leg extension | Supine, single leg raise in knee extension |
 Machine chest press | Resistance band chest press |
 Smith machine shoulder press | Resistance band lateral raise |
 Lat pulldown | Resistance band pulldown |
 Seated row | Resistance band row |
Trunk Exercises | |
 Plank | Elevated plank on Smith machine bar |
 Single leg hip bridge | Dual leg hip bridge |
 Dead bug (shoulder/hip flexion/extension) | Deadbug (hip flexion/extension only) |