BOSU Ballast Ball Mode D'emploi page 24

Begin with the ball in Neutral Ball Position (NBP) on the floor. Stand with the ball just
to the right of your right leg. Balance on your left leg and lift your right leg off the floor,
placing the outside of your right foot against the side of the ball. See FIG. 11a. Contracting
your abs to assist with balance, push the ball sideways to the right, letting your foot travel
across the back of the ball. See FIG. 11b. Take your foot off the ball and step sideways on
the floor with your right foot, then bring your left foot to meet your right so you're standing
with the ball just to the side of your left leg. See FIG. 11c. Use your arms, moving freely
with the lateral push, or keep your hands on your hips. Repeat the lateral push on the
opposite side. Perform 8 - 20 repetitions to fatigue (both sides equal one repetition).
FIG. 11a
ROLLING LAT PULL & TRICEPS PRESS
Begin with the ball in NBP on the floor. Stand behind the ball with your feet separated
about hip width apart and the knees slightly bent. Hinge forward at your hips and place
your fists on the ball at the outside of the top set of concentric rings. See FIG. 12a. Roll the
ball forward, moving from the fists onto your forearms and elbows. See FIG. 12b. Keeping
the abs contracted, pause at the end of the movement. Then, roll backward until your weight
is centered between your feet and forearms. See FIG. 12c. Continue to extend your elbows
and press back to the starting position. Perform 8 - 20 repetitions to fatigue. As you roll
forward on the ball, rest your abdomen on the ball (beginner) or keep your torso lifted off
the ball (advanced).
FIG. 12a
LATERAL BALL PUSH
FIG. 11b
FIG. 12b
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FIG. 11c
FIG. 12c