Phase I exercises: both groups (weeks 1–4)
| Flexibility, 3 repetitions (30 s) | Resistance, 20 repetitions |
| Quadriceps | Lateral step down |
| Hamstrings | Calf raises |
| Hip flexors | Theraband, leg curls |
| Tensor fascia latae | Theraband, leg extensions |
| Hip adductors | Theraband, squats |
| Calf | Abdominal curl ups |
| Balance, 3 repetitions (15 s) | Side bridging, bent knees |
| Single leg balance | Forward/lateral lunges |
| Single leg balance, flexed knee | Single leg hip hike |
| Single leg balance perturbations | Standing hip rotations |