Table 1

The EPEC-FAST Exercise programme

Exercise phase*Details
Warm-up
10 minLow intensity warm-up using an exercise bike or a treadmill
Exercise phase
40 minAerobic exercise (20 min)
Walking on a treadmill or cycling on an exercise bike. The exercise phase will be performed at a level of 40–60% of maximum heart rate.
Pillar strength training (10 min)
Consists of 4 exercises to improve stability and strength of the hip, and 3 exercises to improve core stability and strength. Patients are recommended to perform 8 repetitions of each of the hip stability movements per leg, and a set of 10–15 repetitions of each core muscle exercise. A stability ball may be used to facilitate some of the exercises
Hip movements:

  • Hip flexion

  • Hip extension

  • Hip extension

  • Hip adduction

  • Hip abduction

Core movements:

  • Crunch

  • Back

  • Opposite arm/leg raise

Resistance training (10 min)
Consists of 1 set of 8 to 12 repetitions of 8 exercises that include all the major muscle groups. After initial phase of repetitions, this can be increased up to 20–25 repetitions (40–60% of 1 RM) during 1 session. A dumb-bell, stability ball or bench may be used to facilitate the exercises.
Exercises:

  • Basic squat

  • Lateral raise

  • Dumb-bell deadlift

  • Shoulder press

  • Hamstring curl

  • Dumb-bell biceps curl

  • Overhead triceps extension

  • Calf raise

Cool down
10 minSet of 6 stretching and flexibility exercises. Four repetitions of each of the following muscle groups will be performed for10–30 s.

  • Lower back

  • Tensor fasciae latae

  • Hip flexor

  • Quadriceps

  • Hamstring

  • Calf

  • *The content of the programme will subject to individual variability and will be adjusted to the individual patient.