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3.
3.
BOSU DOME PLANK
BOSU
BOSU DOME PLANK
 Place your forearms on the very
 Place your forearms on the very Place your forearms on the very Place your forearms on the very
top of the dome or bubble. Brace ubble. Brace
top of the dome or b
top of the dome or bubble. Brace
the core tightly. 5
the core tightly.
 Lengthen both legs so the body is 4 4 4
Lengthen both legs so the body is
Lengthen both legs so the body is
Lengthen both legs so the body is
in the plank position.
in the plank position.
in the plank position.
 Hold this position: Make sure to
 Hold this position: Make sure to Hold this position: Make sure to Hold this position: Make sure to
keep your core drawn in and your
keep your core drawn in and your eep your core drawn in and your eep your core drawn in and your
k k
glutes contr
glutes contracted. Your back must
glutes contracted. Your back must acted. Your back must acted. Your back must acted. Your back must
glutes contr
glutes contr
not arch.
not arch.
 Br Br
 Bring the knees to the floor for an
Bring the knees to the floor for an ing the knees to the floor for an ing the knees to the floor for an
easier option.
easier option.
4.
4.
4. 5.
4.
BOSU BOSU MODIFIED SIDE PLANKMODIFIED SIDE PLANKMODIFIED SIDE PLANK
BOSU
BOSU FLAT PLANKFLAT PLANK
BOSU
BOSU
 With your hands holding onto With your hands holding onto  Rest the right forearm on top of Rest the right forearm on top of Rest the right forearm on top of

the dome.
the sides of the BOSU, dome side-
3 3 3 down, brace the core and get into  Bend the right knee and lengthen the Bend the right knee and lengthen the Bend the right knee and lengthen the
left leg into a side-plank position.
left leg into a side-plank position.
left leg into a side-plank position.
full plank position. Option: Lower
down into a push-up position,  Keep your shoulders over your elbows. Keep your shoulders over your elbows. Keep your shoulders over your elbows.
Your body should be in a straight line our body should be in a straight line our body should be in a straight line
hovering your chest off the BOSU. Y Y
from the head to the heels.
from the head to the heels.
 Keep your abs tight and core from the head to the heels.
engaged, press back up to your  Tighten the abdominal muscles and Tighten the abdominal muscles and Tighten the abdominal muscles and
pull in toward your spine, and squeeze ward your spine, and squeeze ward your spine, and squeeze
pull in to
plank position. pull in to
y y
 You can make easier by perform- your gluteal. Hold for 30 seconds to our gluteal. Hold for 30 seconds to our gluteal. Hold for 30 seconds to
ing these on your knees. one minute.
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