EXERCISE OF THE WEEK

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Alternating One Leg Exercise Ball Knee Tucks

Primary Muscle: Hips

This 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 through the movement, in addition to the work being done by the core. A one leg variation of this exercise further increases the difficulty by loading one knee and hip with all of the weight, while also increasing the engagement of transverse core muscles to keep balance on one leg.

 

Standing Exercise Ball Squats + Jump

Primary Muscle: Hips

This 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 from this position is more of a hip exercise, as hips, groin, glutes, quads and hamstrings work throughout the movement to stabilize hips and keep balance.

 

One Leg Exercise Ball Hamstring Curl

Primary Muscle: Hamstrings

The 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 contraction. By putting the exercise on one leg, there is not only additional load to add difficulty, but also increased instability as the one leg (and hamstring) have to stabilize side to side movement while working. All in all, this a great variation to build stable hamstring strength, key for athletes, runners, etc who need to be both string but also prevent tears/strains from overuse. 

 

One Leg Bosu Barbell Shoulder Press Primary Muscle: Shoulders Any 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, rocking, etc). A barbell shoulder (military) press done with this set up maximizes the core engagement and ensures both sides have to work equally even though it is a bilateral movement (2 hands on the bar working together).  

One Leg Bosu Barbell Shoulder Press

Primary Muscle: Shoulders

Any 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, rocking, etc). A barbell shoulder (military) press done with this set up maximizes the core engagement and ensures both sides have to work equally even though it is a bilateral movement (2 hands on the bar working together).

 

Alternating Bosu Front Hold Opposite Arm and Leg Raise

Primary Muscle: Core

The 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 increased challenge to scapular stability while also making balancing more of a challenge for core, including hips. All in all, this variation is an advanced way to work core and scapular stability in a challenging manner that also works transverse balance. 

 

One Leg Bosu Hip Bridge + Dips


Primary Muscle: Glutes

The 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 and keep the body level. The addition of the dip into the movement also forces the chain of muscles to work functionally through a movement in a dynamic way.

 

Bosu Dumbbell Split Squat

Primary Muscle: Quads

The 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 Raise

Primary Muscle: Shoulders

Performing 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 primary raise movement. This variation increases core engagement, while also working knee, hip and shoulder stability along with the primary movement. 

 

Bosu Barbell Back Squat

Primary Muscle: Glutes

Doing 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 add difficulty to this movement, or improve on the weakest part of this chain without loading a lot of weight.

 

 

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.

Create fitness programs and send them directly to your clients' phones for tracking through our app.

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

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.

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 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. 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. 

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. 

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