EXERCISE OF THE WEEK

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Go to Exercise Charts

Alternating One Leg Exercise Ball Knee TucksPrimary Muscle: HipsThis advanced version of the front hold (plank) adds instability and dynamicism by rolling the ball in and out, increasing the demand on quads and hips to stabilize knees and hips throu…

Standing Exercise Ball Squats + JumpPrimary Muscle: HipsThis is the ultimate in balance and hip stability. Standing on the ball forces the hips (and all supporting muscles) to have to balance the load in order to keep the ball from rolling. A squat …

One Leg Exercise Ball Hamstring CurlPrimary Muscle: HamstringsThe exercise ball hamstring curl is a great way to load the hamstring in an unstable environment, adding instability to the hip and knee to make the whole hamstring have to work in contra…

One Leg Bosu Barbell Shoulder PressPrimary Muscle: ShouldersAny exercise performed on one leg on the bosu adds ankle, knee and hip instability work, while also adding a balance element that makes it very hard to cheat on the exercise (by swinging, r…

Alternating Bosu Front Hold Opposite Arm and Leg RaisePrimary Muscle: CoreThe root exercise movement is a great way to work the core transversely while engaging the whole core for stability. By adding the bosu underneath the elbow, there is an incre…

One Leg Bosu Hip Bridge + DipsPrimary Muscle: GlutesThe bosu adds instability while performing the movement while being on one leg helps isolate the targeted muscles (hamstring, glutes, low back) and make that hip have to work harder to stabilize an…

Bosu Dumbbell Split SquatPrimary Muscle: QuadsThe addition of instability to this movement makes both the knee and hip work harder through extension. This exercise is one of the best ways to build hip, knee and ankle stability.

One Leg Bosu Dumbbell Front Shoulder RaisePrimary Muscle: ShouldersPerforming this exercise on one leg adds a degree of balance and instability into the exercise that makes it even more difficult to 'cheat' and recruit other muscles to perform the p…

Bosu Barbell Back SquatPrimary Muscle: GlutesDoing a squat on the unstable but flat surface of the Bosu adds a degree of functionality and neurological engagement to this movement which helps increase hip and knee stability. This is a great way to a…

EXERCISE CHARTS

These charts are a quick refresher on the benefits and focus of different variations on some of the most common exercises. This should help you determine which variations are best for different clients, based on their goals and abilities so you can make sure you're getting the best results possible for your client and your training business.

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Use this chart on squat progressions to determine which squat is best for clients in different phases with different goals.

Determine which static plank (front hold) is best for which client, using this exercise chart.

Click on the image for a breakdown of each individual exercise. Educate your clients with this animated chart on stable dynamic planks (front holds).

Click on the image for further breakdown. Educate your clients with this animated chart on unstable dynamic planks (front holds) on the Bosu.

Click on the image for further breakdown of these exercises. Educate your clients with this animated chart on unstable dynamic planks (front holds) on the exercise ball.

EXERCISE OF THE WEEK

#TPlusEOTW #TPlusEOTD

EXERCISE CHARTS

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