Exercise program: building balance and strength

This week I went to get another opinion because I did not believe the program I had was challenging enough or specific enough to my particular problems:

• Muscle atrophy
• Lack of balance and proprioception

So, here is my current program, targeted to both of the above goals, specifically targeting glutes, hamstrings quads and VMO.

My strength and balance program

• Kneeling hip abduction: 10 x 3 sets
• Resisted IRG (knee straightens 10 x 3 sets
• Bridge with resisted hip abduction 10 x 3 sets
• Hip hitch 10 x 3 sets
• Step downs 10 x 3 sets
• bilateral heel raises 10 x 3 sets
• Bridge with calf raise 10 x 3 sets
• single leg balance 30 sec x 3 reps
• Bosu Squats 10 x 3 sets

I have recorded a video demo (below) of all the exercises in the above list.