5.6 MB
3.1 MB
Bosu
Bicycle [static
link]
3.3 MB
2.3 MB
Bosu
Medicine Ball Tosses on Knees [static
link]
2.3 MB
1.7 MB
Bosu
Plank to Pushup [static
link]
3.2 MB
2.3 MB
Bosu
Russian Twists [static
link]
3.6 MB
2.6 MB
Bosu
Side-Pillars [static
link]
2.7 MB
1.9 MB
Bosu
Squat and Crunch [static
link]
3.1 MB
2.2 MB
Bosu
Standing Medicine Ball Tosses [static
link]
1.7 MB
1.9 MB
Bosu
V-crunch [static
link]
2.6 MB
1.9 MB
Flip Bosu over. Hold on to handles and step feet back one at a time. Keep your arms straight and your shoulders over your hands. Do not let your stomach or hips drop. Do not pull hips up too high. Keep stomach pulled in. Tap handles of bosu side to side, moving your hips with taps.
2.8 MB
2.0 MB
Begin on forearms, elbows directly under shoulders, and toes. Push yourself onto your elbows, supporting weight on your forearms and toes. Keep your stomach in and your eyes down. Do not round your back or let your hips drop.
2.5 MB
1.8 MB
Begin on forearms, elbows under shoulders, and knees. Push up off your elbows, supporting your weight on your forearms and your knees. Keep your stomach drawn in and your eyes looking down at floor. Do not round your back or let your hips drop.
2.9 MB
2.1 MB
Place forearms on ball with shoulders over elbows. Step your feet back so you are balanced on feet and forearms. Keep stomach in. Do not let hips drop or pull hips up too high. Hold.
2.9 MB
2.1 MB
Begin on forearms (elbows directly under shoulders) and toes (feet shoulder distance apart). Push up onto your elbows, supporting weight on your forearms and toes. Keep your stomach in, and your eyes down. Do not round your back or let your hips drop. Without movingyour torso too much, lift one arm and hold for 2 seconds. Switch arms.
2.9 MB
2.1 MB
Begin on forearms, elbows directly under shoulders, and toes. Push up onto your elbows, supporting weight on your forearms and toes. Keep your stomach in, and your eyes down. Do not round your back, do not let your hips drop. Alternate lifting your feet off the ground, but be careful not to lift too high.
3.3 MB
2.3 MB
Explosive rotational movement patterns.
8.8 MB
6.0 MB
Alternating chopping movement patterns.
3.4 MB
2.3 MB
Rotational movements emphasizing the transverse plane.
4.0 MB
2.8 MB
Rotational movements typically used as a warm-up for the core and with additional emphesis on thhoracic spine mobility.
6.5 MB
4.5 MB
Begin over ball with feet and palms on the floor. Pull belly in. Lift opposite arm and leg (keep your thumb up when you lift arm). Keep Leg straight. Switch. Repeat.
2.7 MB
1.9 MB
Begin on hands and knees (hands directly under shoulders). Step your left and right feet straight back so you are on hands and feet. Pull your stomach in and think about reaching out through your inner heels and through the top of your head. Do not let your hips drop too low or pull up too high.
2.7 MB
1.9 MB
Flip Bosu over. Hold on to handles and step feet back one at a time. Keep your arms straight and your shoulders over your hands. Do not let your stomach or hips drop. Do not pull hips up too high. Keep stomach pulled. Keep Bosu still.
2.6 MB
1.8 MB
Flip Bosu over. Hold on to handles and step feet back one at a time. Keep your arms straight and your shoulders over your hands. Do not let your stomach or hips drop. Do not pull hips up too high. Keep stomach pulled. Keep Bosu still. Lift one leg a few inches off the ground. Hold for 2 seconds. Lift other leg.
3.1 MB
2.2 MB
Begin on hands and knees (hands directly under shoulders). Step your feet back so they are slightly wider then shoulder distance. Pull your stomach in. Do not let yourhips drop too low or pull up too high. Lift opposite arm and leg, hold for 2 seconds. Switch.
2.5 MB
1.8 MB
Movements performed in a staggered stance position by lifting the ball backwards over your head.
3.5 MB
2.4 MB
A movement performed in a staggered stance with trailing foot (toes) on a 6 to 12-inch box.
4.5 MB
3.1 MB
Rotational movement patterns performed while lying on a Swiss Ball.
5.5 MB
3.8 MB
Seated movements performed in a “threading” pattern through your legs.
3.2 MB
2.3 MB
Rotational movement patterns.
4.0 MB
2.8 MB
Rotational movements emphasizing the transverse plane.
4.4 MB
3.0 MB
Begin on stomach on floor. Bring your arms straight over your head. Keep thumbs up, gaze on the floor and chin down. Pull stomach in and slowly lift arms and legs at the same time. Slowly bring arms and legs back to floor. If you feel pain in your lower backstop exercise.
3.7 MB
2.6 MB
Secure tube around a pole or have a friend hold one handle while you hold the other. Stand with feet hip distance apart, slightly bend knees and push hips back. Keep hips and shoulders square at all times. Hold tube right in front of your chest. If using a pole, walk away to give yourself tension. Hold. Switch sides.
3.4 MB
2.4 MB
Secure tube around a pole or have a friend hold the one handle and you hold the other. Stand with feet hip distance apart, slightly bend knees and push hips back. Keep hips and shoulders square at all times. Hold tube right in front of your chest. If using a pole walk away to give yourself tension. Hold for 10 seconds then take 3 steps to the side. Hold for 10 seconds and then take 3 steps back. Repeat 3 times. Switch sides.
4.0 MB
2.8 MB
Transverse plane (rotational) movements similar to swinging a bat.
7.4 MB
5.0 MB
Begin over ball on hands and knees. Slowly start to walk out over ball until your feet are off the ground. Keep are arms straight, belly in. Do not let hips drop or pull hips up too high. Beginners can walk to their thighs, Intermdiate to shins, and Advanced to toes.
3.7 MB
2.6 MB
