Unstable surface training

Exercise Sets/reps RI Tempo
Single-leg squat progression (AIREX) (Bulgarian split squat (dumbbell single-leg split squat)Single-leg squat) 3 x 8@ - 12@ 2' 2-0-E
Balance board push-up/Stability ball push-up (feet up) 3 x 8 - 12 2' 2-0-E
Pull-up progression 3 x 6 - 10 2' 2-0-E
Single-leg squat & reach (AIREX) → Single-leg squat & reach around the clock (AIREX) 3 x 8@ - 12@ 2' 2-0-1
Half-kneeling lift 3 x 8@ - 12@ 2' -
Inverse row 3 x 8 - 12 2' 2-0-E
Resisted slide-board back lunge & press (AIREX) 3 x 8@ - 10@& 2' 2-0-E
Calf raise 3 x 15 2' 2-0-E