Table 1 Training periodization and exercises used throughout the 12 weeks intervention in the MTHE group

Joint mobilization:

2 sets × 10 repetitions each

Joint mobilization: Stiff and shoulder front raise

Joint mobilization: Stiff and shoulder front raise

Joint mobilization: Stiff and shoulder front raise

Aerobic stimulus:

2–3 sets × 20 s

Aerobic (2 sets):

Skipping

Aerobic (2 sets):

Adapted Jumping jacks

Aerobic (3 sets):

Skipping (session A);

Jumping jacks (session B)

Balance exercises:

2 sets × 20 s

Balance: Single leg stance

(Right leg + Left leg)

Balance: Imaginary line walking

Balance: Airplane Pose

(Right leg + Left leg)

Resistance exercises:

2–3 sets × 10–15 repetitions

10 exercises

Resistance (2 sets × 10–12 repetitions, 5–6 OMNI) exercises (a):

Resistance (2–3* sets × 10–12 repetitions, 6–7 OMNI) exercises (b):

Resistance (2–3* sets × 12–15 repetitions, 7–8 OMNI) exercises:

Static stretching exercises and health education once a week

Dumbbell floor press,

Pelvic lift,

One-arm dumbbell row,

Chair squat,

Lateral raises,

Split squat

Biceps curl,

Crunch,

Lying triceps extension

Isometric crunch

Dumbbell fly*,

Unilateral pelvic lift,

One arm wide grip dumbbell row*,

Dynamic plus isometric squat,

Front raise,

Lunge*,

Hammer curl,

Dynamic plus isometric lying triceps extension,

Isometric reverse crunch, Bird dog

First session of the week: exercises (a) (Dumbbell floor press*, One arm row*, Split squat*)

Second session of the week: exercises (b) (Dumbbell fly*, One arm wide grip dumbbell row*, Lunge*)