Table 1 Training exercises and volume of the group training over stable surfaces (ST)
STABLE GROUP (ST) | |||||
|---|---|---|---|---|---|
Training A | |||||
 Exercise | Training volume (series x reps) | Weeks 1–3 | Weeks 4–6 | Weeks 7–9 | Weeks 10–12 |
 Standing hip abduction | 3 × 10–15 | No weights | EB | ↑ EB resistance | ↑ EB resistance no support |
 Hip flexion | 3 × 10–15 | Seated No weights | Seated AB (2 kg) | Standing AB (2 kg) | Standing AB (3 kg) |
 Monopodalic stance | 3 × 30 s | No support | ↑ volume (3 × 45 s) | Dual-taska | Dual-taskb |
 Crunch | 3 × 10–15 | Knee-touch | Hands behind head | Hands behind head ↑ volume | Hands behind head ↑ volume |
 Squat | 3 × 10–15 | / | Half squat | Box squat | Squat |
Training B | |||||
 Exercise | Training volume (series x reps) | Weeks 1–3 | Weeks 4–6 | Weeks 7–9 | Weeks 10–12 |
 Leg press | 3 × 10–15 | 40% body mass | ↑ load | ↑ load | ↑ load |
 Standing hip adduction | 3 × 10–15 | No weights | EB | ↑ EB resistance | ↑ EB resistance no support |
 Standing hip extension | 3 × 10–15 | No weights | AB (2 kg) | AB (3 kg) | AB (3 kg) no support |
 Calf | 3 × 10–15 | Bipodalic | Bipodalic no support | Monopodalic | Monopodalic no support |
 Bridge | 3 × 30-45 s | / | Isometric | ↑ volume | Dynamic (3 × 10–15 reps) |