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    Lunge-Side to Side (3/9 o'clock): Bosu, Medicine Ball, Hands Overhead


    Exercise Name: Lunge-Side to Side (3/9 o'clock): Bosu, Medicine Ball, Hands Overhead


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    Primary Muscles:
    4+ MUSCLE GROUPS
    ABDOMINALS (ALL)
    ABDOMINALS-OVERALL
    GLUTEALS
    HAMSTRINGS
    INNER THIGH
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    OUTER THIGH
    QUADS

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    BOSU
    MEDICINE BALL

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Stand upright with proper posture with the feet at shoulder width. Hold a Medicine Ball with both hands overhead with the arms extended. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Step to the right (3 o'clock position) with the right leg onto a Bosu (soft side up). Lower the body until the right thigh is parallel to the ground and (straighten the left leg). Put all of the weight on the right leg. Do not let the knees past the toes at any point in the movement. Push through the right leg to return to the starting position. Without pause, repeat to the other side (9 o'clock position).

    Tips
    : Knee, Balance/Stability, Shoulder Precautions. Focus on utilizing the leg that was "Stepped" with, to absorb the weight and to return to the starting position.

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