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.
ENJOY!
·
40 jumping jacks
·
40 deep squats
·
40 sun salutations
 |
| Start of Sun Salutes- shoulders down |
 |
| End of Sun Salutes- pull shoulder |
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 |
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! |
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.
