First week, intensity BORG 11 and < 30% RM | |
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Balance training (15 min), • 2 min of exercise • 1 min rest /stretching • From easy/known exercise - to harder/unknown • Closing eyes to increase difficulty | • Sitting with a feet on uneven surface • Standing on uneven surface with one foot, changing feet • Standing with one foot in front of other • Putting the weight from heel to toes and back • walking along a line forward/backward, putting one foot in front of other |
Strength training (20–25 min) • 3 min rest after each exercise • 3 sets with 5–10 repetitions, with 30 s rest between sets | • Knee extension with resistance band while sitting, changing legs (90° flexion in knee) • Legs abduction with a resistance band while sitting (90° flexion in knee) • Lifting heels to tiptoe with small weights on ankles while standing • Lifting legs and putting them down while sitting with small weight on each ankle (90° flexion in knee) |
Second week, intensity BORG 12–13 and 30–50% RM | |
Balance training (15 min), • 2 min of exercise • 1 min rest /stretching • From easy/known exercise - to harder/unknown • Closing eyes to increase difficulty | • Standing with one foot in front of other on uneven surface • Switching feet position on uneven surface • Standing on one foot with/without hand on a back of a chair • walking along a line forward/backward, putting one foot in front of the other |
Strength training (20–25 min) • 3 min rest after each exercise • 3 sets with 15 repetitions, with 60 s rest between sets | • Legpress • Abduction of the thigh with weight on the ankle while standing • Lifting heels to tiptoe with small weights on ankles while standing • Stepping up and down a stair with weights on ankles |
Third week, intensity BORG ≤15 and 50–60% RM | |
Balance training (15 min), • 2 min of exercise • 1 min rest /stretching • From easy/known exercise - to harder/unknown • Closing eyes to increase difficulty | • Standing with one foot in front of other on uneven surface • Switching feet position on uneven surface • Catching a ball while standing on uneven surface • Touching the ground with tiptoes to the different sides |
Strength training (20–25 min) • 3 min rest after each exercise • 3 sets with 15 repetitions, with 60 s rest between sets | • Legpress • Abduction of the thigh with weight on the ankle while standing • Adduction of the thigh with weight on the ankle while standing • Squats with sitting on a chair with/without hand on a back of a chair |