Table 2 Exercise details: for each exercise, level (1–3), surface (stable/unstable) and description including perturbation are provided
Exercise 1: bird dog | Exercise 2: deadlift/rowing | Exercise 3: single-leg standing balance | Exercise 4: side planks | |||||
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Exercise Level | Task | Perturbation | Task | Perturbation | Task | Perturbation | Task | Perturbation |
Level 1 (1st week) | Hand and knee stance diagonal arm and leg: from body center upwards (horizontal) on unstable surface | Terra Band Instability | Rowing in ball stance on stable surface | Terra Band | Unipedal stance plus hip abduction on stable surface | Terra Band | Knee on ground; hip up/down | Instability |
Level 2 (2nd week) | Hand and feet stance: bending, stretching a leg on stable surface | Terra Band | Rowing in ball stance on unstable surface | Terra Band Instability | Unipedal stance plus hip abduction and leg extension on stable surface | Terra Band | Knee on ground; hip up/down on unstable surface | Ball task (roll ball to the wall and catch it back) |
Level 3 (3rd week) | Hand and feet stance: bending, stretching a leg on unstable surface | Terra Band Instability | One-handed rowing on stable surface | Terra Band | Unipedal stance plus hip abduction and leg extension on unstable surface | Terra Band Instability | Legs stretched, hip fixed upwards on stable surface | Ball task (roll from hand to feet and vice versa) |
