BOSU Ball Downward Dog to Press Flow

BOSU Ball Downward Dog to Press Flow

Difficulty level: Intermediate | Muscle Group(s): Abdominals, Arms, Chest, Core, Deltoids, Hamstrings, Legs, Pectorals, Shoulders, Total Body, Triceps | Modality: Balance, Coordination, Stability, Strength

Benefits

  • Muscular endurance and strength in the upper body.
  • Core stabilization.
  • Agility and power.
  • Dynamic balance.

Preparation

  • Stand approximately two feet behind the dome.
  • Flex forward at the hips and place the hands on the front side of the dome in a 'downward dog' position.
  • Try to keep weight evenly distributed between the hands and the feet.

Movement

  • Shift the hips forward and center one knee on top of the Bosu ball.
  • Walk the hands onto the floor, about two feet in front of the platform, letting the opposite knee come forward onto the Bosu ball.
  • Flex the elbows and lower the chest to the floor for a push-up.
  • Press back and place the hands on the front side of the Bosu ball.
  • Press the hips back and release the knee from the Bosu ball, placing the feet back on the floor, returning to the downward dog position.
  • Repeat on the other side, with the other knee.
  • Perform 6-10 repetitions, alternating sides.