Multi-directional (4-square) stepping utilising a Colour cue. Variations: Step Square + Dual Tasking, Step Square + Load Transfer.

Step Square + Dual Tasking. [0:00]

• 4-square step/return to centre with ball bounce dual task.

• Colour cue = Marker colour.

• Environment Constraints: Marker distance, ball type, pace, surface.

• Task Constraints: Ipsilateral step (R foot to R side/L foot to L side of square); Contralateral hand bounce (R foot/L hand).

Exercise Design Notes: Contralateral hand bounce to facilitate orientation of pelvis and torso in step direction; small high-bounce ball to challenge accuracy/stability.

Regression/Progression: Range of motion, ball type, pace, multi-level stepping, multi/mixed cues, add load, add perturbation, change surface.

Step Square + Load Transfer. [0.18]

• 4-square step/return to centre with load transfer (offset deadlift/lift from floor).

• Colour cue = Marker colour

• Environment Constraints: Marker distance, load size, pace, surface.

• Task Constraints: Ipsilateral step (R foot to R side/L foot to L side of square); bilateral grip, transfer level (floor-to-waist), single leg step with load placement next to stepping foot.

Exercise Design Notes: Bilateral grip to facilitate orientation of trunk; single leg step to promote hip mobility, and increase variability of hinge position; load placement at stepping foot to bias leg loading toward stepping leg.

Regression/Progression: Step length, transfer level, load size/type, pace, multi-level stepping, multi/mixed cues, add perturbation, change surface.