Name: Playbook - Miranda Criner - Bosu Ball EMOM
Uploaded: 2022-07-06T18:04:05.718Z
Duration: 45 min
Description: Bosu Ball EMOM

You’ll need a Bosu ball, a towel for your sweat and lots of water! 

Work your warm up, move to the EMOM (read the description) and don’t forgot to cool down once done!

You’ve got this thing!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

Take the 5 exercises below and work each one for :40 seconds with :20 seconds to rest and transition from one exercise to the next!

Rest :45 seconds - 1:30 between each block OR using only the :20 seconds of rest to work the moves back to back for all five rounds! 🔥

Work the EMOM circuit however it best suits you!

- Start with your feet on the outside of the Bosu Ball 
- Slightly hopping, you will tap both feet on the top of the Bosu ball and quickly hop back to starting position landing softly in the knees

Bosu Ball Pop squats

- while lying on your back plane your feet on the flat part of the Bosu Ball
- Push through your heels to bring your hips come
- Pause for a quick moment at the top and engage your glutes 
- slowly bring the hips back down to starting 
- repeat for reps or time

Bosu Ball glute bridge

- Set up in a split stance with your front foot elevated on Bosu Ball
- Chest up, looking straight ahead 
- Descend by flexing both knees until they are both at 90 degrees, pulse 3 times
- Drive through the front foot and add a quick jump to switch legs
- bring the back leg forward and place foot on top of the Bosu Ball

Bosu Ball split squat with Jump Switch

- With your feet on the ground and your hands on top of a bosu ball
- Bend at the elbows to come down 
- Keep your core tight as you lower
- Extend your arms engaging your chest as you come up

Stability ball push-up

- Perform a burpee by placing hands on the bosu ball, jumping feet back and bringing your chest down to the ball
- drive up through the palms and bring the feet back up to standing
- Hop over the Bosu ball
- Rotate your body 180 degrees and repeat

Burpee over dumbbell

EMOM

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

- standing nice and tall bring the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Bosu Ball EMOM

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