ACSM Health & Fitness Summit

BOSU® Smart Feet Strong Body

Get strong and centered from the ground up in this unique workshop which uses the
BOSU® Balance Trainer to strengthen your feet and ankles. Learn techniques to help
improve posture and prevent kinetic chain injuries. Stimulating your feet on the unstable
surface provided by the Balance Trainer will enhance proprioceptive awareness and
reduce stress levels. Leave this workshop understanding the benefits of “barefoot
training” as well as learning foot and leg conditioning routines which will transfer to
disciplines such as yoga and Pilates. Learn how smart feet build a strong body!

Know What You’ve Got!

TOE JAX Great Good Needs Attention
Agility / Coordination
Strength & Endurance
Flexibility
Symmetry

TAPPER CHALLENGE Great Good Needs Attention
Agility / Coordination
Strength & Endurance
Flexibility
Symmetry

Exercise &

Equipment

Execution

Toe-Up Walk Around

(BT)

Heels are low near BT base, toes point up toward apex.

Walk a full circle. Switch directions.

Toe-Down Walk

Around (BT)

Toes point low near BT base, heels are closer to apex.

Walk a full circle. Switch directions.

Toe Work

(floor/BT)

Stand on floor, with one foot on apex of BT.

-Plantar flex other foot – push dorsal foot into dome.

• Dorsi flex foot and toes - push bottom of toes into dome.
  Balance Plank
  (BT)

Plank with forefeet on BOSU®. Dorsi flex, then plantar flex.

Diamonds

(BT)

Prone on apex of BT, head on fists on floor. Knees wide: heels touch,

dorsi flex. Lift and lower legs.