ACSM Health & Fitness Summit

BOSU® Body Balance Handout

2

2. Mobility 1: Challenge & PLAY with BBVs of softouch ball in Frontal Plane (infinity
   symbol) and Sagittal (number “8”)


3. Mobility 2 : Proprioceptive Challenges with invisible learning (often influenced by T’ai
   Chi, Pilates, and Feldenkrais).


4. Return to Stability


5. CLASS IDEAS:
   a. AS HERE
   b. STRAIGHT THROUGH WITH SOFT TOUCH BALL ONLY
   c. STRAIGHT THROUGH WITH BODYWEIGHT MOVES WITHOUT BALL
   d. OTHER


6. BOSU® Yearbook Class Picture & MVP!

TC: T’ai Chi/Chi Gong F: Feldenkrais Y: Yoga P: Pilates

UNLESS OTHERWISE STATED, ALL MOVEMENTS OCCUR WITH BBT DOME SIDE UP

BOSU® Body Balance

THEME POSITION CHALLENGES
STANDING STABILITY
STANDING IN MOUNTAIN BBVs

STANDING
MOBILITY

MOVING IN MOUNTAIN A. TC Gather the Chi (frontal)

B. TC Rooster Stands on 1 Leg

(saggital)

C. TC Beat the Drum

(transverse)

STANDING STABILITY
SQUATTING IN CHAIR
BBVs

STANDING
MOBILITY

MOVING IN CHAIR

A. TC Gather the Chi (frontal)

B. TC Rooster Stands on 1 Leg

(saggital)

C. Y Twisted Chair (transverse)

STANDING STABILITY STANDING IN TABLE HINGE BBVs

STANDING
MOBILITY

MOVING IN TABLE HINGE A. Falling Star (frontal)

B. Tall Table Arms Overhead

(saggital)

C. TC Gaze at Stars (transverse)

STANDING STABILITY SINGLE LEG IN TREE BBVs

STANDING
MOBILITY

SINGLE LEG IN TREE A. P Knee Extension Points

(frontal)

B. P Toe Taps to 12 and 6

(saggital)

C. P Leg Arcs (transverse)