Protocol: 3 x 15, utilizing round surfaces to challenge core stability and balance
Goal: enhancing balance and ankle strength

Active warm up:

• Bird dog: 1 x 15
• Scorpions: 1 x 15
• Drop steps: 1 x 15

Main sets:

• Superset #1: Alt. chest press: 35 lbs; 1-leg triangle squat: body weight
• Superset #2: BOSU push press: 15 lbs; BOSU 1-leg lunges: 5 lbs.
• Superset #3: Inverted hamstring 1-arm rows: 30 lbs; BOSU ankle hops: body weight
• Superset #4: Push-ups on a stability ball; pull-ups
• Superset #5: Side steps w/ med. ball raise: 6 lbs; leg lifts: 3 x 30
• Core exercise: BOSU obliques and lower back lifts: 3 x 15