Table 1 Exercise description and progressions

Multiplanar single leg balance reach

The participant starts this exercise in the standing position, assume single lower limb support, and move the opposite lower limb forward, to the side and backward as far as possible and maintaining the knee as straight as possible. The participant performs 3 series of 8 to 15 repetitions in each direction.

Basic level

1. The participant is only allowed single upper limb support on a wall or a stable surface (e.g. table or chair) for balance. The participant is allowed to touch the floor with the forefoot of the swing limb at the longest reach distance.

2. Same as basic level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each direction).

1. Same as basic level 2, but the participant increases swing limb reach distance.

Moderate level

2. Same as basic level 3, but the participant is not allowed upper limb support.

3. Same as moderate level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each direction).

4. Same as moderate level 2, but the participant increases swing limb reach distance.

Advanced level

1. Same as moderate level 3, but the participant is not allowed to touch the floor with the forefoot of the swing limb at the longest reach distance in the three directions.

2. Same as advanced level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each direction).

3. Same as advanced level 2, but the participant increases swing limb reach distance.

Squat

The participant starts this exercise in the standing position with the back supported by wall and then squat. The participant performs 3 series of 8 to 15 repetitions.

1. The participant perform wall squat with small range of motion (approximately 45º of knee flexion).

2. Same as basic level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as basic level 2, but with increased range of motion (approximately 90º of knee flexion).

Moderate level

1. The participant squat without back support but is allowed bilateral upper limb support on a wall or a stable surface (e.g. table or chair) for balance. In addition, the participant performs ankle plantarflexion at the end of each squat repetition (i.e. rise up on their toes).

2. Same as moderate level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as moderate level 2, but the participant is only allowed unilateral upper limb support.

Advanced level

1. The participant squat without back and upper limb support by simulating sitting on a chair with small range of motion (approximately 45º of knee flexion). In addition, the participant performs ankle plantarflexion at the end of each squat repetition (i.e. rise up on their toes).

2. Same as advanced level 2, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as advanced level 1, but with increased range of motion (approximately 90º of knee flexion).

Forward lunge

The participant starts this exercise in the standing position and then perform forward lunge alternating lower limbs. The participant performs 3 series of 8 to 15 repetitions.

Basic level

1. The participant performs forward lunge with small range of motion (approximately 45˚ of knee flexion) and is allowed unilateral upper limb support on a wall or a stable surface (e.g. table or chair) for balance.

2. Same as basic level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as basic level 2, but with increased range of motion (approximately 90º of knee flexion).

Moderate level

1. The participant performs forward lunge with small range of motion (approximately 45˚ of knee flexion) but is not allowed upper limb support.

2. Same as moderate level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

1. The participant performs forward lunge with small range of motion (approximately 45˚ of knee flexion) and simultaneous trunk rotation to the side of the limb that moves forward. Upper limb support is not allowed.

2. Same as advanced level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as advanced level 2, but with increased range of motion (approximately 90º of knee flexion).

Lateral lunge

The participant starts this exercise in the standing position and then perform lateral lunge alternating lower limbs. The participant performs 3 series of 8 to 15 repetitions.

1. The participant performs lateral lunge with small range of motion (approximately 30˚ of knee flexion) and is allowed bilateral upper limb support on a wall or a stable surface (e.g. table or chair) for balance.

2. Same as basic level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as basic level 2, but with increased range of motion (approximately 60º of knee flexion).

Moderate level

1. The participant performs lateral lunge with small range of motion (approximately 30˚ of knee flexion) but is not allowed to use upper limb support for balance.

2. Same as moderate level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as moderate level 2, but with increased range of motion (approximately 60º of knee flexion).

Advanced level

1. The participant performs lateral lunge with small range of motion (approximately 30˚ of knee flexion) and simultaneous trunk rotation to the side of the limb that moves to the side. Upper limb support is not allowed.

2. Same as advanced level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as advanced level 2, but with increased range of motion (approximately 60º of knee flexion).

Wall/kneeling/floor pushup

The participant starts this exercise in the standing position with feet shoulder-width apart and facing a wall free from any objects or obstacles. The participant is just over one arm’s lengths away from the wall (30 to 45 centimeters). Then, the participant put the palms of both hands flat against the wall at shoulder height, approximately shoulder-width apart, and then lower and lift him/herself against the wall while keeping their feet planted firmly on the floor and maintaining the back and hips straight. The progression to advanced level includes knelling and floor pushup. The participant performs 3 series of 8 to 15 repetitions.

Basic level

1. The participant performs bilateral wall pushup with small range of motion (approximately 45˚ of elbow flexion).

2. Same as basic level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as basic level 2, but with increased range of motion (approximately 90º of elbow flexion).

1. The participant performs unilateral wall pushup with small range of motion (approximately 45˚ of elbow flexion).

2. Same as moderate level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. Same as moderate level 2, but with increased range of motion (approximately 90º of elbow flexion).

1. The participant performs kneeling pushups with approximately 90˚ of elbow flexion.

2. Same as advanced level 1, but with increased number of repetitions (minimum increase of 2 repetitions in each series).

3. The participant performs floor pushups with approximately 90˚ of elbow flexion.