Cross Bracing Protocol With And Without Dynamic Neuromuscular Stabilization Training in Athletes

Week Exercise Training Frequency (sets x reps) Week 1-2 1. Cross Bracing (Isometric Holds) 2. Quad Sets 3. Straight Leg Raise 4. Ankle Pumps 5. Heel and Toe Raises 6. Glute Bridge 2 sets x 10 reps Week 3-4 1. Cross Bracing (Isometric Holds) 2. Hamstring Curls 3. Step-ups 4. Mini Squats (with support) 5. Leg Press 6. Lateral Leg Raises 3 sets x 12 reps Week 5-6 1. Cross Bracing (Isometric Holds) 2. Single-leg Balance (with support) 3. Lunges (with proper technique) 4. Squats (bodyweight) 5. Box Jumps 6. Lateral Step-ups 3 sets x 15 reps

"Week Exercise Training Frequency (sets x reps) Week 1-2~1. Cross Bracing (Isometric Holds)~2. DNS Core Activation (supine, prone positions)~3. Quad Sets~4. Straight Leg Raise~5. Ankle Pumps~6. Heel and Toe Raises~7. Glute Bridge 2 sets x 10 reps Week 3-4~1\. Cross Bracing (Isometric Holds) 2. DNS Core Stabilization (advanced activation) 3. Hamstring Curls 4. Step-ups 5. Mini Squats 6. Leg Press 7. Lateral Leg Raises 8. Pelvic Tilts 3 sets x 12 reps Week 5-6~1. Cross Bracing (Isometric Holds)~2. DNS Dynamic Stabilization (with resistance)~3. Single-leg Balance (with and without support)~4. Lunges (with added resistance)~5. Squats (bodyweight or weighted)~6. Box Jumps~7. Lateral Step-ups~8. Running Drills (if tolerated) 3 sets x 15 reps"