Name: Playbook - E Taylor - BOSU ONLY core + Legs
Uploaded: 2022-10-28T15:39:22.844Z
Duration: 35 min
Description: BOSU ONLY core + Legs

Grab your BOSU and let’s set sail. 
You’ll be alternating between one core and one leg exercise. 
1 min of core for each set
& 
15 Reps of legs for each set

4 sets total of each superset.

- sit at the edge of your Bosu
-exhale brace your core and lay over the top of the bosu,
-in a slow and controlled manner lift up from the bosu by activating your pelvic floor.

BOSU SIT UP

- step on the bosu by placing one foot on one end, seek your balance then come up and place the other foot on the other end of the bosu. 
 -Stack your shoulders, hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels while keeping the balance on your bosu,

BOSU squat

Super Set 1

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged
-hold in place

BOSU Extended Plank

Begin in a squat position, exhale brace your core and lock it in place. Feet placed wide 

In on motion hop on to the bosu and bring your feet closer together towards the center. 

Create the same pattern in reverse to come back down towards the ground.

BOSU hop ons

Super Set 2

Lay across the BOSU with your midsection. Try to find a medium balance so that you’re not shifting back-and-forth during the movement. 

Exhale, place your finger tips by your ear & lift your elbow towards your hip. 

Unravel in a slow and controlled manner
Please do this exercise on each side.

Lateral oblique lifts (Bosu)

- Step on the bosu and stabilize your balance.
- exhale,brace your core and come down into your hips. 
- in a slow and controlled manner Press one side of the bosu down with your foot swiftly come back to center and press on the opposite side shifting the weight laterally back-and-forth between both legs.

BOSU ONLY core + Legs

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