Lie in a supine position with the lumbar spine centered on the dome.
Position the feet flat on the floor, about shoulder width apart.
Partially retract the scapulae.
Then, with the neck in neutral posture, place the fists under the chin with the elbows close to the ribcage.
Movement :
Slowly flex the trunk.
Pull the bottom of the ribcage down toward the top of the hip bones.
Maintain the "boxer" position with the arms throughout the curling motion.
Pause at the end of the movement, then slowly lower back to the starting position.
Perform eight to 20 reps.
BGDGU (BOSU GET DOWN, GET UP)
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT A
Duration :
Preparation :
Stand on the floor in front of the dome, about 12 inches away from the platform.
Keep the feet about hip width apart.
Maintain good, upright posture and neutral spinal alignment.
Movement :
Flex the hips and knees, performing a squat movement.
Lower the glutes all the way down to seated on top of the dome.
Contract or brace the abdominals and slightly lean the upper body back while extending the knees and legs straight out.
Keep the heels on the floor for more support or lift the feet in the air for greater challenge.
Pause and hold the position.
Simultaneously bring the feet back in toward the platform and bring the trunk back into neutral seated position.
Press into the feet, lifting back up to standing.
Perform eight to 20 repetitions to fatigue.
DOME PUSH-UP
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT B
Duration :
Preparation :
Kneel on the floor, on a mat or other padded surface if necessary.
Place the hands on the sides of the dome, keeping the arms fully extended and the fingertips facing down.
Adjust body positioning so that the chest and shoulders are aligned over the center of the dome.
Tuck the toes under and straighten the legs so that the body is in an extended plank position.
Movement :
Slowly flex the elbows, lowering the chest toward the center of the dome.
Allow the elbows to open to the sides so that the shoulders move through horizontal abduction.
Maintain an aligned position from the ankles through the ears.
Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position.
Perform eight to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.
SQUAT HIP ABDUCTION
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT B
Duration :
Preparation :
Stand in a centered position on top of the dome with the feet about hip width apart or slightly narrower.
Place the arms in an "athletic ready" position.
Flex at the hips and knees and perform a squat movement.
Continue lowering in the squat until the hips and knees are flexed about 60 degrees.
Movement :
Slowly begin to extend the hips and knees out of the squat and simultaneously lift one leg to the side (hip abduction).
Pause at the top of the movement.
Then lower the leg and simultaneously return to the starting squat position.
Perform eight to 20 repetitions to fatigue.
Perform the exercise on both sides of the body.
DEAD BUG W/ BOSU BALL
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT C
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Prepare for this motion by keeping a lengthened position in the body.
Movement :
This movement involves lying supine on the Bosu ball with opposite leg/arm movements.
Position yourself lying supine on the Bosu with the small of the back against the Bosu as shown.
The arms are straight and pointing towards the ceiling while the legs are in triple flexion (at the hips, knees, and ankles) as shown.
The movement involves opposite arm/leg motion – take one arm overhead while the opposite leg moves into triple extension (at hips, knees and ankles).
Return to the starting position and switch sides.
TRAINERS: Watch for excessive lordosis in the lumbar segments as this might be an indication that the exercise is too advanced and should be avoided.
LATERAL SKI JUMP W/ BOSU BALL
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT C
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
This movement involves using two Bosu balls, placed a stride length apart as shown.
Start by positioning yourself in between the Bosu balls as shown in the still photos.
Initiate the movement by performing a lateral jump and landing on one of the Bosu balls.
Hop back to center and continue hopping to the other Bosu.
Repeat hops between both Bosus, always landing in the middle of them before hopping to the next.
TRAINERS: Watch for footprint consistency, good alignment through the foot, knee and hip complex and a head and chest upright position. If these are not noted, regress the movement.
LATERAL TRUNK FLEXION
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT D
Duration :
Preparation :
In a side-lying position, center the waist directly on top of the dome.
Adjust the legs into a long lever, "scissor" position with the top leg forward of the bottom leg.
Place the hands behind the head.
Point the top elbow toward the ceiling and the bottom elbow forward.
Flex the trunk laterally toward the floor, until a slight stretch is felt down the side of the torso.
Movement :
Laterally flex the trunk away from the floor, pulling the bottom of the ribcage down toward the top of the hip bone.
Pause at the top of the movement.
Then slowly lower back to the starting position.
Perform eight to 20 repetitions to fatigue.
Perform the exercise on both sides of the body.
LEG PRESS - STANDING HAMSTRING CURL
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT E
Duration :
Preparation :
Ensure the individual is proficient at Squat before prescribing this exercise.
As you come up from the squat, fully extend the legs and perform flexion of one leg at the knee.
Repeat the pattern to the other side.
Take care to observe the relative timing of this exercise.
PRONE ALT/SUPERMAN W/ BOSU BALL
Reps :
10-20
Sets :
2-3
Intensity :
75%
Tempo :
102
Rest :
ALT E
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Prepare for this motion by keeping a lengthened position in the body.
Movement :
This movement involves lying prone on the Bosu ball with opposite leg/arm movements.
Position yourself lying prone on the Bosu with the stomach on the Bosu as shown.
The arms are reaching overhead on the ground and the legs are in triple extension (at the hips, knees and ankles) on the ground.
The movement involves opposite arm/leg motion – take one arm and lift it off the ground while the opposite leg moves off the ground as shown.
Return to the starting position and switch sides.
TRAINERS: Watch for excessive lordosis in the lumbar segments. This might be an indication that the exercise is too advanced and should be avoided.
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