BOSU Ball - Alternating Twisting Knee Raises
Training Goals
- To strengthen body coordination and balance, and develop the obliques and hip flexors. Stand with hands behind your head, step forward, place one leg on the BOSU ball, and raise the other leg while simultaneously twisting your torso towards the bent leg.
- Return to the starting position and repeat on the other side.
- 4 sets of 20 repetitions each.
BOSU Ball - Lunge with Knee Raise
Training Goals
- Enhance body coordination and balance; develop glutes and leg muscles. Position yourself in a lunge position with the BOSU ball face up, front foot on the ball, back foot on the ground, core engaged, back straight.
- Exhale, supporting yourself on your front foot, push off the ground with your back foot, bend your knee and raise it while swinging your arms; inhale, return to the starting position, and repeat.
- 4 sets of 20 repetitions per side.
BOSU Ball - Alternating Side Lunges
Training Goals
- Improve body coordination and balance; develop glutes and leg muscles. Place your feet on a BOSU ball, hip-width apart, core engaged, and torso upright.
- Inhale, bend at the hips into a side lunge, touching your bent leg to the foot with your hands; exhale, straighten at the hips to stand up, then repeat on the other side.
- 4 sets of 20 repetitions each.
BOSU Ball - Single-Leg Bent-Over Balance Training
Training Goals
- Strengthen hip, knee, and ankle balance and stability. Standing position, step forward onto the BOSU ball, supporting yourself on one leg, while simultaneously bending forward and extending the other leg straight back. Extend both arms forward and hold this position for 3-5 seconds.
- Then return to the starting position and repeat on the other side.
- 4 sets of 20 repetitions each.
