13
12
L
EAP
H
OLD WITH
C
OMPRESSIONS
Fig. 8
Fig. 9
R
OTARY
S
QUAT WITH
J
UMP
S
TICK
Fig. 5
Fig. 6
Fig. 7
P
ERFORM
20
REPETITIONS
,
ALTERNATING SIDES
.
The goal of this exercise is to challenge the cardiovascular system,
while simultaneously working dynamic balance, agility and core
stabilization.
Stand in a centered position on top of the dome with the feet placed
hip width apart or slightly narrower. Perform a squat, while simultane-
ously rotating the torso to one side and reaching for the outside of the
knee or ankle (See Fig. 5). Begin to extend out of the squat and
continue into a forward facing jump (See Fig. 6). Land in the centered
position and briefly hold or "stick" the landing (See Fig. 7). Repeat
the rotary squat and jump stick to the other side. Work to keep the feet
as level as possible throughout the exercise.
For an easier modification of the jump-stick movement, simply bounce
slightly, without leaving the surface of the dome.
P
ERFORM
20
REPETITIONS ON ONE SIDE
, 30
SECONDS OF
COMPRESSIONS OR JOGGING ON TOP OF DOME
,
AND
20
REPETITIONS ON THE OTHER SIDE
.
The goal of this exercise is to challenge the cardiovascular system,
while simultaneously working dynamic balance, agility and core
stabilization.
Stand on the floor to one side of the BOSU
®
. With the inside leg, leap
to the center of the dome, landing on one foot and briefly holding (See
Fig. 8). Step back down with the outside leg. Repeat the leap hold on
the same leg. After completing the desired number of repetitions, step
to the top of the dome and perform alternating leg compressions.
Alternate the weight from foot to foot, maintaining good trunk
alignment (See Fig. 9).
For more challenge and intensity, jogging may be substituted for
compressions. Step down to the other side and repeat the leap hold
with the other leg.
