Preparation

• Start by kneeling behind BOSU

• Beginner level will be to have knees in contact with ground, more advanced, place feet straight back assuming push up position

Movement

• Be sure body is in straight line as pictured and draw belly button towards spine
• Lower down while breathing in
• Upon pressing up breathe out
• Hands should be under shoulders

• Using a bench to start is suggested to perfect the squat
• Sit on the edge of a bench with feet shoulder width apart

Movement

• With DBs in hand stand up breathing out
• Lower back down slowly being sure not to crash onto the bench as this will cause excess stress to the discs in the back
• As you lower focus on putting weight in your heels, sticking your butt out and making sure the heels do not lift up
• Progress so that your butt barely touches and stand back up
• Progress to no bench at all

• Feet shoulder width apart
• Underhand grip
• Upper arms by your side

Movement

• Raise the weight and breathe out

• Be sure to keep the upper arm still and only moving at the elbow

Preparation

• Position knee that is opposite the hand with the DB, on the bench
• Be sure back is flat and not rounded
• Draw belly button toward spine

Movement

• Pull DB upward while breathing out
• Lower DB back to starting position, do not allow torso to twist

Preparation

• Position a resistance band around a fixed object
• Face away from the anchor band
• Foot position will determine part of the difficulty, feet side by side will be harder than being a split stance

Movement

• Position the arms at chest level
• Press forward while breathing out
• You can either push with both arms at the same time or alternate

Shown is above is with partner assistance and 2 bands, if alone simply use one band and wrap around a fixed object.