BOSU Ballast Ball Mode D'emploi page 25

TRICEPS PRESS-UP
Begin with the ball in Neutral Ball Position (NBP) on the floor. Kneeling behind the ball
on the floor, lean forward and place your abdomen on the ball. Place your hands on the
floor in front of the ball and walk the hands forward until the ball rolls under the hips.
Leave your toes touching the floor, knees bent (beginner) or walk your hands further
forward until your feet lift off the floor (advanced). See FIG. 13a. Keeping your hands
about shoulder width apart on the floor, then bend your elbows and lower the forearms to
the floor. See FIG. 13b. Press your palms against the floor and extend your elbows to the
starting position. Perform 8 - 20 repetitions to fatigue. Keep your core braced and your
neck straight throughout the exercise.
FIG. 13a FIG. 13b
SQUAT FROM SEATED
Begin in seated NBP. Extend your arms out in front of you, palms facing down. See FIG.
14a. Slowly extend your knees and hips, moving from a seated to a standing position. As
the legs extend, simultaneously lower your arms to your sides. See FIG. 14b. Slowly flex
the knees and hips, lowering back to the seated position on the ball. For more stability,
reach behind your body and place one hand on the ball while performing the squat.
Perform 8 - 20 repetitions to fatigue. For a more advanced variation of this exercise,
bring one foot slightly forward of the other, in a staggered stance position, while in the
seated position. See FIG. 14c. Press to the standing position and back to the seated squat
with more weight centered on the back leg. See FIG. 14d. Perform 8 - 20 repetitions to
fatigue, alternating sides.
FIG. 14a FIG. 14b FIG. 14c FIG. 14d
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