Fig. 2

LST bodyweight training program (six components). 1—For thigh exercises, participants held a bar with both hands while in a standing position and performed squats while sitting on a chair. 2—For lower leg exercises, participants held a bar with both hands while in a standing position and performed a calf raise. 3—For gluteal exercises, participants held a bar with one hand while in a standing position and performed a knee-up using one leg at a time. 4—For abdominal exercises, participants placed a ball in front of their abdomen while in a sitting position, tilted the upper half of their body forward while holding the ball with their hands, and performed abdominal muscle exercises. 5—For chest exercises, participants sandwiched a ball between their back and the back of a chair, raised the arms to the height of the chest, pulled the elbows backward against the scapulae, and stuck out the chest. 6—For back exercises, participants squeezed the ball with their back while sticking out the chest and sandwiching the ball between their back and the back of the chair