TRAINING
FOCUS:
BOSU EXERCISES
Kathryn Weihen, trainer and assessor for fitnessU, selects three BOSU-based
exercises to train the whole body.
Bird dog in plank, elbows on floor, feet on BOSU
Target: core
Equip: BOSU Ball
Level: intermediate, advanced
Start: adopt a plank position with the elbows placed on the floor and the feet raised up on
a BOSU.
Action: keeping the hips extended, extend one arm straight out in front by raising the arm
and extending the elbow. Simultaneously raise the opposite foot off the BOSU by extending
the hip while keeping the leg straight.
End: return the elbow to the floor by bending the arm, while simultaneously lowering the
raised foot back to the BOSU. Repeat the movements with the opposite arm and leg.
Cross over push up with BOSU
Target: chest, triceps
Equip: BOSU Ball
Level: intermediate
Start: adopt a plank position with both
feet and one hand on the floor, the other
hand raised up on a BOSU, and the elbows
extended.
Action: keeping the legs and hips extended,
lower the torso towards the floor by bending
the elbows. Push the torso away from the
floor by extending the elbows. Near the top
of the push up, push the lower hand off the
floor, bringing the hands next to one another,
and shift the torso over the centre of the
BOSU.
End: lift the other hand off the BOSU, lower
it to the ground and shift the torso down over
to the other side of the BOSU.
Lateral bound – jump and stick
Target: legs, core
Equip: BOSU Ball x 2
Level: beginner, intermediate, advanced
Start: stand on one BOSU, dome side up.
Action: jump laterally and land on single leg, aim for your
point of balance and hold. Repeat.
End: return to starting position.
Watch videos of these exercises – and hundreds more – at
networkinteractive.com.au
As a Network Member you have full access to Network Interactive’s vast exercise video library,
client-specific training and running programs, training logs, fitness assessments, nutrition guides,
injury prevention tools and more. If you need assistance accessing Network Interactive, please email
[email protected]
12 | NETWORK SUMMER 2014