IWS training sessions
The RPE-EX condition consisted of a 4-week home-based IWS training programme. Training was completed 3 days per week for 4 consecutive weeks (12 sessions in total) with 48-h between training sessions. Each training session was composed of 4 × 2-min bouts of IWS exercise separated by 2-min rest periods. Participants lowered their back down the wall whilst moving their feet forward until they reached the squat height marker, set to the height calculated at the end of the baseline testing session. To avoid the Valsalva manoeuvre, participants were instructed to breathe normally.The first and last training sessions (sessions 1 and 12) were conducted in the laboratory, with no intervention from the researchers, whilst the other 10 training sessions were completed in the home. During each training session, participants recorded their squat height and RPE (Fig. Isometric Exercise Scale modified with the target zone for peak RPE during training sessions