Exercise #1: Basic crush on ball - while holding weight to forehead Lie flat on your back with your feet resting on a bosu ball. Place your feet three to four inches apart and point your toes inward so they touch. Grab your weight and position it at your forehead. Push the small of your back down in the floor in order to better isolate your abdominal muscles. Begin to roll your shoulders off the ball and continue to push down as hard as you can with your lower back. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second.
Exercise #2: Spider Planks. Place your hands on the flat part of the bosu, ball to the floor, shoulder width apart in a push-up position. While keeping your back completely straight and the upper body stationary, pull your right knee in towards your right elbow, then step back into plank. Repeat on the left side - squeeze your abs and hold that position for a second.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
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