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Friday, May 25, 2012


As a man who has been involved in sports and outdoor activities since a young age I have found that the ability to function on un-even and un-stable surfaces is key to preventing injuries and enjoying these activities to the fullest. I also have a family and personal history of high arches and rigid feet. Both of these are risk factors for lateral ankle sprains and chronic ankle instability, along with other lower body injuries. I started incorporating un-stable surface training to help correct some of the deficits in coordination that are a result of spraining both ankles multiple times over the course of my life and came to find I enjoyed it.  This work out will incorporate un-stable surfaces along with whole body functional movements and core work.

Static gym equipment can challenge muscular strength and endurance but alone it is not effective in training the whole body coordination that is required for quality whole body functional performance and injury prevention, especially on un-even and un-stable surfaces. Every day activities, such as getting in and out of the car, require motion in multiple planes, often at the same time.

Un-stable surface training is a great way to improve balance, challenge your strength and coordination, and keep your workouts exciting. The added challenge of maintaining balance through out the movement requires the small stabilizing muscles to be highly active while the prime movers work to complete the motion. The continuous demand on the small stabilizers as well as the prime movers increases neuromuscular coordination and increases overall calorie burn. This work out will challenge your balance and whole body coordination in multiple planes of motion.


Warm up:

·       40 jumping jacks

·       40 deep squats

·       40 sun salutations

Start of Sun Salutes- shoulders down
End of Sun Salutes- pull shoulder

Time to get stable!

Each cycle has two exercises. Perform exercise A, take a 30 second break then perform exercise B.

Each exercise is to be performed for 1 minute per cycle. Perform three consecutive rounds of each cycle then move on to the next cycle.

Perform each rep slow enough to stay under control. Stability is the goal not speed. Do as many reps under control as you can in 1 minute for each exercise. Take a 2 minute break between cycles to hydrate.

Cycle 1

A: Bosu squat then over-head press (hand weights optional)

B: Bosu crunches
A: Bosu Squat- finish with over-head press
B: Bosu crunch- gaze to the ceiling shoulder pinched down and back

Cycle 2

A: Bosu forward lunge (1 minute each leg)

B: Bosu side planks with the feet on the bosu
A: Bosu Forward Lunge- remember tight core!
B: Bosu side plank- if you feel it in the low back make sure you squeeze your glutes

Cycle 3

A: Bosu side lunges (1 minute each leg)

B: Bosu Tricep dips
A: Bosu Side Lunge
B: Bosu dips- core tight and keep the shoulde stable. Great to increase scapular stability!

Cycle 4

A: Bosu bridging

B: Bosu forward plank
A: Bosu Bridge
B: Bosu forward plank

Cool down:
·       Hamstring stretch sitting: 2 sets with a 30 seconds hold each leg
·       Kneeling groin stretch: 2 sets with a 30 second hold each leg
·       Butterfly stretch: 2 sets with a 30 second hold
·       Figure 4 stretch: 2 sets with a 30 seconds hold each leg
Hamstring Stretch
Kneeling Groin Stretch
Butterfly Stretch
Figure 4 Stretch

I love this workout because it only takes about 45 minutes and can be performed any where you have access to a bosu ball and some floor space. This is a great way to challenge your whole body strength and coordination and the short rest period between cycles will challenge your cardio and mental toughness.

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