The program should be completed by doing 2-4 repetitions of each exercise. This is best done by going through all the exercises once, and then starting from the beginning for the next set.

Pelvic drainage – do the exercise for 10-20 repetitions per set.

Back worm – 10-30 sec. Focus on side shifting, rotation and lifting the hips.

Hamstring pelvic lift on exercise ball – 10-15 repetitions, IMPORTANT: At the initial stage of the injury period you should do the exercise statically by lying with stretched legs on the ball 10-20 seconds at a time. When it becomes possible to move without pain, you begin to make small pulls with the back of the thigh (hamstring). And from here you are going to work on the exercise until completion.

Crunches – 10-20 repetitions per set.

Briefcase deadlift – 10-20 repetitions per set with the amount of weight you can lift 15-25 times. Focus on keeping the back straight and the lower legs vertical. Be careful not to rotate the back towards the weight bearing side. Se more about the technique here.