ACSM Health & Fitness Summit

BOSU® Smart Feet Strong Body

2

WALK THE LINE LEFT FOOT^ RIGHT FOOT^
Alignment

Symmetry

Exercise &

Equipment

Execution

Standing Alignment
(floor)

Stand on floor, hands on hips, bend & straighten knees, aligning knees
over toes. Practice this exercise in both parallel and turnout.
Standing Quad Lift
(BT)

Stand on BT apex, arms out for counterbalancing, one foot (toes)
resting on BT. Bend and straighten the standing leg.
Low Squeezing
Squat →
Heels Up & Squat
(BT)

Stand on BT, feet together, knees together. Squat low & lift arms

overhead – close eyes & hold for 10 counts. Repeat.

Stand on BT, apart. Lift heels, squat low and balance. Repeat.

Standing Torso Twist
→ Squat with Torso
Twist (floor & BT)

Stand on BT with feet and knees together, engage adductors, extend
arms wide, twist side to side slowly. Squat with alternate torso twists
(elbow to opposite knee) while keeping knees aligned over toes.
Side Lying
Sequence
(BT)

Lay on side with BT under ribs, rest on elbow. Legs straight:

1) Top leg abduct & hold: plantar flex, dorsi flex & circle

2) Bottom leg lifts to scissor: plantar flex, dorsi flex

Dead Bug
(BT)

Supine, back on BT, legs in table-top. plantar flex, dorsi flex & circle

LANDING GEAR Great Good Needs Attention
Flexibility
Alignment
Symmetry
Deceleration

Exercise &

Equipment

Execution

Compressions
(BT)

Feet hip distance, pedal feet and roll through the foot; begin at the
heel. Keep feet connected to dome
Heels Up/ Toes Up
(BT)

Split stride; tip weight forward & back
(dorsi & plantar flexion)
Ankles In & Out
(BT)

Feet at hip distance: evert / invert at ankle

Side Squat with Heel
Lift → Side Squat &
Explode
(BT)

One foot on BT apex, toes front, squatting with one foot on the floor:

toes front. Squat, lift and lower floor heel. Push-off (“1, 2”) Land (“1, 2”)

Progress to explode & land, progress to explode – hold at top, insole to

inner leg – hold balance posture.