Lay on your back with your arms at your sides and your feet placed ontop of the balance trainer. Lift your hips towards the ceiling. Hold for 1 count, and then lower back down. Repeat the lifts 30 times, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
Hip Lift Progression- 20 reps each leg
This exercise is similar to the previous, but adds more of a challenge. Begin in the same position as the first exercise but extend one leg up. Keep your thighs parallel and hold the lifted position for 3 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips. Repeat 20 reps on the opposite leg.
Bosu Squats- 20 reps
Performing a squat on a balance trainer will help develop stabilization muscles. Keep your core engaged to stay balanced!
Lateral Squat Jump Overs- 20 reps
Begin with your left foot in the middle of the bosu and your right foot placed on the floor. Squat down and jump up over the balance trainer and land in a squat position on the opposite side. Keep the foot on the floor close to the bosu ball so your squat position doesn't get too wide. This is a great leg exercise that will keep your heart rate up while working on lateral movement.
Squat Front Kick- 10 each leg
Begin holding your balance trainer out infront of your chest. Keep your abs engaged as you sit back into a squat position. Kick your left leg straight out infront of you and squat back down. Alternate legs.
Rear Leg Lifts- 20 reps each leg
Flip the balance trainer over and hold onto the handles on the bottom of the balance trainer. Extend one leg up straight up directly behind you and pulse your leg up. Repeat 20 lifts on each leg.
Side Leg Circles- 20 each leg
Flip the balance trainer over and place hands on the handle grips. Extend you left leg out to the side. Slowly rotate your leg in a circular motion. You will feel your muscles working very quickly during this movement. Aim to complete 20 circles on each leg. Even if you have to take a break half way that is fine :) Repeat on opposite leg !
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