Smart Muscle™ Training Workout Application

Combining Strength with a Balance Challenge - BOSU® Balance Trainer up, up, down, down
Begin in a plank position with forearms in contact with BOSU Place one hand on the BOSU, press up through the BOSU and place the other hand on top until shoulders are directly over hands and the body is flat from shoulders to toes. Establish stability before lowering one arm down placing forearm on the BOSU followed by the other arm to return to the starting position all the while moving with balance and torso control.

Combining Movement with Strength - Smart Toner™ Push Pull Combination
Using 2 Smart Toners™ the goal is to perform a Row with the pulling arm and a Press with the pushing arm. Cue the athlete into athletic ready position with a split stance (front foot contra-lateral to pulling arm). Pushing arm - Grasp one handle at shoulder level with elbow up. Pulling arm – Grasp the handle with palm facing in and the elbow in tight to the body. Core is set and upper body is strong. Successful execution involves linked rotation, pivoting of the feet while performing a rowing and pushing movement with the upper body. The pulling arm performs a row action that finishes with the elbow in tight to the body, the hand at hip height. The body rotates as a whole and pivots in the same direction as the pulling arm. The pushing arm performs a press action and finishes extended at shoulder height. Keep the core strong throughout the entire execution. During the recovery phase the whole body simultaneously returns to the start position through reversing the pivot, pulling action and pushing action.

Integrate Movement, Balance and Strength – Smart Toner™ BOSU® Balance Trainer 2 Foot Lateral Jump Row
Begin beside the BOSU® in athletic ready position with triple flexion of the hips, knees, ankles grasping the Smart Toner™ handles with arms extended, core set. Cue the athlete to explosively triple extend through the hips, knees and ankles and jump laterally while simultaneously performing a row with the upper body. Land on the dome side of the BOSU® using triple flexion of the hips, knees and ankles to decelerate the body, absorb power and maintain balance, maintain the row position.

The Twist Team!