BOSU BALANCE TRAINER Manual Del Propietário página 16

Rotary Squat with Jump Stick
Perform 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 simultaneously rotating the torso to one side and
reaching for the outside of the knee or ankle (See Fig. 1). Begin to extend out of the squat
and continue into a forward facing jump (See Fig. 2).
Land in the centered position and briefly hold
or "stick" the landing (See Fig. 3). 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.
Fig. 2 Fig. 3
Fig. 1
Leap Hold with Compressions
Perform 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 Balance Trainer. With the inside leg, leap to the
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center of the dome, landing on one foot and briefly holding (See Fig. 4). 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. 5).
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.
Fig. 4 Fig. 5
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