F. FLEXIBILITY: Hand Walks

FLEXIBILITY: Hand Walks

Prepare your body for exercise by performing Hand Walks. This powerful exercise

will improve the flexibility of the shoulders, torso, hamstrings, glutes and calves. Action: Standing at a neutral position. Bend over at waist and walk hands out as far as possible maintaining good core and shoulder stability. Keeping knees straight, walk toes toward hands without using knees, hips or quads. Return to a stand and repeat. Do 1 set of 8 repetitions every other day.

C. CORE: BOSU Side Bridge

C. CORE: BOSU Side Bridge

Improve the strength and stability of your shoulders through your hips with the BOSU Side Bridge.

Action: Lying on your side with your body in a straight line and your elbow under your shoulder in the center of the BOSU ball, push your hip off the ground, creating a straight line from ankle to shoulder and keeping your head in line with your spine. Abduct and adduct your top leg 10 times with good control and balance. Do 3 sets 10 on each side every other day.

A. AGILITY: BOSU Quick Feet Straddle with Jumps

A. AGILITY: BOSU Quick Feet Straddle with Jumps

Improve the function of your cardiovascular system by stimulating your aerobic and anaerobic pathways with this fun agility exercise.

Action: Standing in a neutral position, straddle BOSU ball. Leading with your right foot, begin stepping up and down as quickly as you can for 10 repetitions, anticipate the ground, minimize contact time, then jump up on ball, land softly by absorbing through your hips. Anticipate the ground, minimize contact time and step down alternating feet for 5 repetitions. Repeat same sequence leading with left foot. Do 3 sets of BOSU Quick Feet Straddle with Jumps every other day. Rest minimal between sets.

S. STRENGTH: BOSU Static Lunge

S. Strength: BOSU Static Lunge

Strengthen and improve the stability and balance of your hips and knees by performing this challenging multi-joint exercise.

Action: Get into a lunge postion by placing the mid to ball of left foot in center of BOSU, the (bulls eye) and place the mid to ball of right foot on floor. Make sure your left knee is not going over toes and right knee is directly under right hip and shoulder. While maintaining lunge position, begin swinging your arms forward and back as if your were running. Try to make right angles with your arms. Don't forget to breath, inhale through nose and exhale through mouth with pierced lips.

Do 3 sets every other day: one set is 30 seconds on each leg. Take

minimal rest between sets.