Table 2 Training exercises and volume of the group training over unstable surfaces (UNST)
UNSTABLE GROUP (UNST) | |||||
|---|---|---|---|---|---|
Training C | |||||
 Exercise | Training volume (series x reps) | Weeks 1–3 | Weeks 4–6 | Weeks 7–9 | Weeks 10–12 |
 Standing hip abduction | 3 × 10–15 | On foam pad | On foam pad + EB | On balance disc ↑ EB resistance | On balance disc + EB no support |
 Hip flexion | 3 × 10–15 | On gymnastic ball | On gymnastic ball + AB (2 kg) | On gymnastic ball + AB (3 kg) | On gymnastic ball + AB (3 kg) no support |
 Monopodalic stance | 3 × 30-45 s | On foam pad | On balance disc | On balance disc ↑ volume | On balance disc no support |
 Crunch | 3 × 10–15 | On gymnastic ball hands on chest | On gymnastic ball hands behind head | On gymnastic ball ↑ volume | On gymnastic ball ↑ volume |
 Squat | 3 × 10–15 | / | On foam pad half squat | On foam pad box squat | On balance disc box squat |
Training D | |||||
 Exercise | Training volume (series x reps) | Weeks 1–3 | Weeks 4–6 | Weeks 7–9 | Weeks 10–12 |
 Leg press | 3 × 10–15 | On foam pad 40% body mass | On foam pad ↑ load | On balance disc ↑ load | On balance disc ↑ load |
 Standing hip adduction | 3 × 10–15 | On foam pad no weights | On foam pad + EB | On balance disc ↑ EB resistance | On balance disc + EB no support |
 Standing hip extension | 3 × 10–15 | On foam pad no weights | On foam pad + AB (2 kg) | On balance disc + AB (3 kg) | On balance disc + AB (3 kg) no support |
 Bipodalic calf | 3 × 10–15 | On foam pad | On foam pad no support | On balance disc | On balance disc no support |
 Bridge | 3 × 30-45 s | / | On foam pad isometric | On foam pad ↑ volume | Dynamic on balance disc (3 × 10-15 reps) |