BOSU Ballast Ball Mode D'emploi page 20

SQUAT TO SUPINE
Begin with the ball in Neutral Ball Position (NBP) on the floor. Stand in front of the ball
with your feet approximately hip width apart and the heels a few inches from the ball. See
FIG. 3a. Extend your arms in front of you at chest height, palms down. Bend your knees,
lowering your hips until your buttocks touch and engage firmly with the ball. See FIG. 3b.
Keeping your feet flat on the floor, bend your elbows and bring your hands toward your
chest. Feel the ball under your hips. Lean back until your torso is in an incline position
(beginner) or almost parallel to the floor (advanced). See FIG. 3c. Pause at the end of the
motion, then roll up to a seated position with the arms extended at chest height. Extend
the knees while simultaneously pressing down with the arms and return to the starting
position. For more stability, reach behind your body and place one hand on the ball while
performing the squat, and keep one hand on the side of the ball while leaning back.
Perform 8 - 20 repetitions to fatigue.
FIG. 3b FIG. 3c
FIG. 3a
INFINITY CIRCLES
Begin in seated NBP. Reach forward with your arms in front of you, palms facing towards
each other. See FIG. 4a. Reach to one side and begin to rotate your torso clockwise.
See FIG. 4b. Continue to circle and bend your elbows in close to your body as you lean
back slightly until your torso is in an incline position (beginner) or almost parallel to the
floor (advanced). See FIG. 4c. Pause at the end of the motion, then reach forward and
sit up with the arms extended at chest height. Repeat the circle, moving the torso in the
opposite direction. Perform 8 - 20 repetitions to fatigue.
FIG. 4a FIG. 4b FIG. 4c
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