ACSM Health & Fitness Summit

BOSU® Body Balance Handout

3

STANDING STABILITY WARRIOR #! Or #2 or LUNGE BBVs

STANDING
MOBILITY

WARRIOR #! Or #2 or LUNGE with

FRONT FOOT ON BBT

BACK FOOT ON BBT

A. Y Standing Moon Leans

(frontal)

B. P Heel lifts (saggital)

C. P Cross-Chops (transverse)^
KNEELING STABILITY KNEELING
BBVs

KNEELING MOBILITY
KNEELING A. Leg abduction w/airplane
arms (frontal)
B. Upper Body Bowing/Kneeling
dead lifts & Lower Body Leg
Step-throughs (saggital)
C. Leg Bounces to Standing
Twist (saggital)

PRONE STABILITY PRONE
BBVs

PRONE MOBILITY PRONE A. P Wide Swimming (up, open,
close, down) (frontal)
B. Moving Spiders (saggital)
C. Leg Reaches (opposite and
same side) (transverse)

SIDE-LYING
STABILITY

SIDE PLANK

BBVs

SIDE-LYING
MOBILITY

SIDE PLANK

A. Hip Lifts (frontal)

B. P Front & Back Reaches

(saggital)

C. Hip Lifts with Thread the

Needle (transverse)

SUPINE STABILITY DEAD BUG BBVs

SUPINE MOBILITY DEAD BUG A. Lay back to Supine and
“Angel Arms and Legs” (frontal)
B. Thumb and Heel Taps
(saggital)
C. Full Body Rotations
(transverse)

REPEAT SIDE-LYING
SERIES OTHER SIDE

QUADRUPED
STABILITY

ALL 4s ---

QUADRUPED
MOBILITY

ALL 4s A. Contralateral Hip and

Shoulder Abduction (frontal)

B. Same Side Reaches (saggital)

C. External & Internal Rotations