BOSU Ballast Ball Mode D'emploi page 26

SQUAT WITH TORSO ROTATION
Begin in Neutral Ball Position (NBP) on the floor. Stand in front of the ball with the feet
approximately hip width apart and the heels a few inches from the ball. See FIG. 15a.
Extend your arms in front of you at chest height, palms down. Bend your hips and knees,
lowering your hips until they "hover" over the ball. See FIG. 15b. Continue lowering until
the hips contact the ball. Simultaneously, rotate your torso and arms to one side. Finish
rotating in the seated position on the ball. See FIG. 15c. Rotate your torso back to center,
arms extended in front of the chest. Press up to the starting position, lowering the arms to
your sides. Perform 8 - 20 repetitions to fatigue.
FIG. 15a FIG. 15b FIG. 15c
AROUND THE WORLD BALL CIRCLES WITH LUNGES
Begin in Neutral Standing Ball Position. Separate your feet about shoulder width apart or
slightly wider. Bend the right knee, keeping the left leg straight and right knee aligned
with your toes. As you lunge to the right, circle the ball to the right, rotating your arms so
the right hand is on top of the ball and the left hand is on the bottom of the ball. See FIG.
16a. Straighten both legs as you circle the ball overhead, keeping the hands on the sides
of the ball. See FIG. 16b. Complete the move by lunging with the left knee, keeping the
right knee straight and circling the ball around to your left. As you lunge, rotate the left
hand on top of the ball and the right hand on the bottom of the ball. See FIG. 16c. Bend
both knees as you continue to circle the ball down and back to the center of the body.
Then, begin the lunge again on your right. Keep your arms bent (beginner) or straight
(advanced), depending on comfort. Perform 8 - 20 repetitions to fatigue circling the ball in
one direction, then repeat the circling and lunging in the opposite direction.
FIG. 16a FIG. 16b FIG. 16c
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