BOSU® Crush It
3
Lower Body Exercises
Progressions
Hamstrings
Curl
(BT and BB)
Lie supine with shoulders on BT dome and heels on BB;; hands on
floor;; lift hips up to bridge and hold;; press heels down and curl legs
with hip drive, rolling ball toward hips
Bonus Round: Single leg curls with hip drive
Bulgarian
Lunge
(BT and BB)
Stand in front of BT with back foot on dome;; plantar flex foot so
shoelaces are on dome;; lunge until both knees are flexed 90°;; press
back up to straight legs with optional hop off front leg each rep
Bonus Round: Add Ballast Ball;; lower to floor, then lift overhead
Power Skip
Back and Side
(BT)
Standing behind dome;; place one foot on top of dome and
extend other leg behind on floor;; power skips with propulsion 4x
back/4x side;; switch legs and continue other side
Bonus Round: Power skip 1x back/1x side
Upper Body Strength/Endurance Challenge
²
´
PSU Push-Up Ball Touch
µ
Goal
Measure upper body strength and endurance;; assess ability to stabilize core during
dynamic upper body movement
Set-Up
Place BT Platform Side Up (PSU);; place med ball on floor in front of BT;; set body in prone
plank with arms/legs straight, chest over center of platform
Execution
Lower chest to platform;; reach forward with both arms and touch ball;; bring hands
back to platform handles;; push-up;; reps completed without ball touch not counted
Measure
Number of repetitions completed in 45 seconds
Your
Score
Common
Score
High
Score
Upper Body Exercises
Progressions
Plank
Walk-Ups
(BT and BB)
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R/L arm, then down R/L arm;; change lead arm after each full
repetition
Bonus Round:
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Push-Up Tuck
(BT and BB)
Set plank position w/hands on dome/legs on ball;; lower to push-up;;
press back up to straight arms;; tuck knees to chest and roll ball in
Bonus Round: Flip platform side up;; legs on ball;; push-up with
added tuck
Dive Bomber
Press
(BT)
Set plank position with hands on top of dome, feet on floor;; lift hips
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-
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until top of head almost touches dome;; press back to straight arms
Bonus Round: Lift one leg as high as possible;; switch legs each rep
Cardio Challenge
²
´
Burpee Dome Jump
µ
Goal
Measure short duration cardiovascular endurance at lactate threshold levels
Set-Up
Stand behind dome;; bend knees to wide squat and set hands just above dome
Execution
Place hands on dome;; jump or step back to full plank;; jump or step forward to edge of
dome;; jump up on dome and lift arms overhead;; jump or step down to start position;;
reps completed without lifting arms on jump up are not counted
Measure
Number of times the full burpee dome jump sequence is completed in 45 seconds
Your
Score
Common
Score
High
Score
