101 Ways to BOSU®!
1. Integrated Balance Training Overview
A. What?
Integrated Balance Training involves introducing instability to a variety of movements within
EVERY component of fitness.
B. Why?
Integrated Balance Training strives to improve proprioception, coordination, stability and
balance within EVERY component of fitness.
C. How?
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

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Cardio (ex. Step up & down)
Strength (ex. Squat)
Core (ex. Basic Crunch)
Flexibility (ex. Seated Forward Fold)
2. BOSU® Basics
A. Equipment
B. Energy (Intensity, Fatigue, Success)
C. Elements (Considerations for Cardio, Strength, Core & Flexibility)
3. BOSU® B3 System
A. Skill / Drill
B. Goal
C. Workload
D. Balance Challenge
CARDIO
DRILL
GOAL
WORKLOAD
Cardio
ROM (movement)
SPEED
PROPULSION
COMBINATION
Strength & Core
ROM
WEIGHT
TIME UNDER TENSION
COMBINATION
Flexibility
ROM (PSU & DSU)
CHALLENGE
CONTACT POINTS
VISUAL AFFECT
MOVEMENT
EXTERNAL STIMULUS
COMBINATION
4. BOSU® Building Blocks
A. Block = 15 min (decide on a focus)
B. Round = 3 exercises x 3 (decide on your drills, less = more)
C. Drill = 1.5 minutes (plan for progressions/regressions along the way)
DRILL
1.
2.
3.
4.
5.
Variation 3
Variation 4
March / Jog on Top
Up & Down / Sprinter Start
Up & Down, Out & In
Up – Jump Stick & Down
Centered Side Touch
Alt. Knee Up
Leap up (+ speed)
Alt. Power Knees
Knee up, Lunge back
Cross Stick Leap
Straddle (walk/jog)
Fast Feet Straddle
Straddle – Jump Up
Straddle + Jump ¼ Turn
Straddle w/ Knee Lifts
Side Up & Down / Leap
Quick Side Push Around
Over the Top
Icky Shuffle (over & on/off)
Side Leap – 180 Turn
Prone Jogging
Prone Jacks + Tucks
Burpees (DSU & PSU)
Prone Switch Lunges
Prone Moguls
DRILL
1.
2.
3.
4.
5.
Variation 1
CARDIO
Variation 2
Variation 1
STRENGTH
Variation 2
Variation 3
Variation 4
Squat (+ rotation)
Squat Jump
1 Leg Squat
Squat Across
Squat Flip Switch
Lunge (stationary / Rev)
Bulgarian Lunge
+ Knee Pulls (multiple)
+ Knee + Touch Front
Swivel Lunge + Jump
Standing Abduction
+ 1-arm Press/Raise/Curl
Squat + Abd
Abd + Add + Abd
+ Touch Down + Abd Switch
Push Ups (DSU + PSU)
Biased Push Ups (DSU)
+ Tilts & Rocks (PSU)
Back Ext + Tri Push Up
Kneel Push Up – Down & Up
Bridge (PSU & DSU)
+ Tilts & Rocks (PSU)
Bridge + Leg Lifts
Single Leg Bridge (SH) + Chest
Biased Bridge (SH)
Variation 5
Variation 5
CORE
DRILL
1.
2.
3.
4.
5.
Variation 2
Variation 3
Variation 4
Dead Bug / Dbl Crunch
Reverse Touch Down
Alternating Sup. Leg Drop
Supine Bicycle
Plank (DSU & PSU)
Plank w/ Leg Lifts
Knee Pulls + Rotation (PSU)
+ Side Knee
Plank Walk Ups
V-Sit (+ Ball Toss/Pass)
V-Sit w/ Rotation
V-Sit Bicycle
Squat to V-Sit
Core Tuck
Side Lying Balance
Lateral Trunk Flexion
Lateral Plank
Lateral Plank w/ Twist
Biased Oblique Crunch
Back Extension
Back Ext w/ Rotation
Swimming
Prone Tuck & Extend
Prone Heel Touch
DRILL
1.
2.
3.
4.
5.
Variation 1
Crunch
Variation 1
FLEXIBILITY
Variation 2
Variation 3
Variation 4
Child’s Pose (PSU & DSU)
Thread the Needle
Down Dog (PSU & DSU)
Up Dog
Kneeling Cat / Cow
Side Lying Trunk Stretch
Side Lying Quad Stretch
Side Lying IT Band
Kneeling Side Stretch
Kneeling Inner Thigh
Seated Forward Fold
Seated Figure 4
Seated Turtle
Seated Butterfly (PSU & DSU)
Straddle Stretch (PSU & DSU)
Runner’s Lunge
Kneeling Quad Stretch
½ Split
Assisted Pigeon Pose
Lunge + Lateral Flexion
Supine Surrender
Lying Low Back Stretch
Lying Hamstring Stretch
Floating Ham + Hip Flexor
Supine Twist
**** BOSU 101 ****
Standing on 1 Leg with EYES Closed
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Variation 5
Variation 5