Table 1. Protocol of resistance training with instability throughout the six months of intervention.
| Months |
Sets |
RM |
Exercises |
| 1 |
2-3 |
10-12 |
Half-squat (balance pad - feet and Swiss ball - back), leg press and plantar flexion (balance pad - feet and balance disc - seat); |
| 2 |
3 |
8-10 |
Half-squat (dyna discs - feet and Swiss ball - back), leg press and plantar flexion (dyna discs - feet and balance disc - seat); |
| 3-4 |
3-4 |
8-10 |
Half-squat (balance disc - feet and Swiss ball - back), leg press and plantar flexion (balance disc - feet and seat); |
| 5-6 |
4 |
6-8 |
Half-squat (bosu - feet and Swiss ball - back), leg press and plantar flexion (bosu - feet and balance disc - seat). |
RM = repetition maximum. An interval of at least 90s was guaranteed between sets and exercises.
