Unstable surface training

Exercise Sets/reps. RI Tempo
Single-leg squat progression (AIREX) (Split squatBulgarian split squat (dumbbell single-leg split squat)) 3 x 8@ - 12@ 2' 2-0-E
Assisted pull-upResistance band pull-upChin-up 3 x 8 - 12 2' 2-0-E
Step-up (AIREX) → Lateral step-up (AIREX) 3 x 8 - 12 2' 2-0-E
Push-up progression 3 x 8@ - 12@ 2' 2-0-1
Slide-board back lunge (AIREX) → Resisted slide-board back lunge (AIREX) 3 x 8@ - 12@ 2' -
One-arm dumbbell bench press 2 x 8 2' 2-0-E
Hamstring combination 3 x +2 reps/week 2' 2-0-E
YMCA on stability ball 3 x +2 reps/week 2' 2-0-E