BOSU Crush It User manual

BOSU® Crush It
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BOSU Crush It Overview
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2. BOSU® Crush It Challenges and Drills
Balance Trainer = BT Ballast Ball = BB Med Ball = MB
Balance Challenge ² ´7HQ3RLQW+RSµ
Goal
)*+,-.*!,20@A*!A*@!N+A+09*!30!-0,1+NA*!,-.<+9*Q!C*1*./20*!?*+B!A20B,!20!B20*129!9%+20!
+0CG3.!A*,,!C3/20+01!,2C*#!
Set=Up
;1+0C!?21%!30*!<331!30!+7*R!3<!C3/*#!F2<1!3773,21*!A*@!,2C*!20!N+A+09*C!73,21230#!
Execution
>37!20!S-+.1*.!1-.0,!T(P!5P!:P!IUP!,?219%!A*@,!20!7*0C-A-/!/31230!TKUP!%37!31%*.!C2.*91230!
20!S-+.1*.!1-.0,!TLP!VP!WP!XUP!,?219%!A*@,!T(YU#!630120-*P!93-0120@!*+9%!%37!+,!(!93-01!-012A!
N+A+09*!2,!A3,1#!;1*7720@!3<<!3.!13-9%20@!A2<1*C!<331!C3?0!*0C,!1*,1#!
Measure
Z-/N*.!3<!%37,!93/7A*1*C!N*<3.*!13-9%20@!C3?0!3.!,1*7720@!3<<P!-7!13!30*!/20-1*!!
Your
Score
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Common
Score
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High
Score
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=[;J\!6.-,%!]1!
5
Balance Exercises
Progressions
!
Single Leg Landing
Progression
T=^U!
;1+0C!30!<A33.Q!,S-+1!_-/7!<.3/!1?3!A*@,!13!,20@A*!A*@!A+0C20@!20!
9*01*.!3<!C3/*Q!N+A+09*!<3.!5!,*930C,Q!+A1*.0+1*!,2C*,!
=30-,!M3-0C`!a-/7!<.3/!<A33.!13!C3/*Q!A+0C!30!,20@A*!A*@!+0C!
GULYHRSSRVLWHOHJWKURXJKLQ´SLVWROµSRVLWLRQ!
!
Lateral Leap
Progression
T=^U!
;1+0C!30!<A33.!13!30*!,2C*!3<!C3/*Q!A*+7!A+1*.+AA&!13!C3/*!?21%!
20,2C*!<331Q!N+A+09*Q!A*+7!13!<A33.!+0C!9.3,,!N+9B!20!A-0@*!
=30-,!M3-0C`!F*+7!13!C3/*Q!%37!30!137Q!A*+7!13!<A33.!
!
Jump Stick
Progression
T=^!+0C!==U!
;1+0C!30!C3/*!%3AC20@!==Q!_-/7!+0C!,129B!A+0C20@!30!C3/*Q!
,2/-A1+0*3-,A&!2/7+91!,%2<1!N+AAQ!209.*+,*!M[)!3<!2/7+91!,%2<1!
=30-,!M3-0C`!"CC!S-+.1*.!1-.0,!?21%!N+AA!+.9!34*.%*+C!30!1-.0!
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!
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Core Challenge ² ´6XSLQH%DODQFHµ
Goal
)*+,-.*!93.*!,1.*0@1%!+0C!,1+N2A21&!20!,-720*!73,21230!
Set=Up
F2*!?21%!N+9B!30!137!3<!C3/*Q!A2<1!30*!A*@!+1!+!12/*!-012A!N31%!+.*!7+.+AA*A!13!<A33.Q!
*R1*0C!N31%!+./,!34*.%*+C!-012A!*012.*!N3C&!2,!N+A+09*C!7+.+AA*A!13!<A33.!
Execution
>3AC!,-720*!N+A+09*C!73,21230!?21%3-1!12A120@!*21%*.!C2.*91230Q!12A120@!-012A!%+0C,!3.!<**1!
13-9%P!3.!9-.A20@!1.-0B!+N34*!7+.+AA*A!*0C,!9%+AA*0@*!
Measure
Z-/N*.!3<!,*930C,!1%+1!7+.+AA*A!73,21230!2,!%*ACP!-7!13!(!/20-1*!
Your
Score
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Common
Score
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High
Score
!
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Core Exercises
Progressions
Double BOSU
7=Level Plank
!T5!=^,U!
OA+0B!73,21230!?21%!*AN3?,!30!C3/*P!<**1!30!<A33.Q!%3AC!*+9%!
73,21230!<3.!(K!,*930C,Q!(U!*AN3?!7A+0BQ!5U!A2<1!M!A*@Q!:U!A2<1!F!A*@Q!IU!A2<1!
M!+./Q!KU!A2<1!F!+./Q!LU!A2<1!M!+./GF!A*@Q!VUA2<1!F!+./GM!A*@!
=30-,!M3-0C`!O*.<3./!?21%!*AN3?,!30!30*!+0C!<**1!30!31%*.!=^!
!
Two=Point Touch
Bicycle
T=^U!
/LHVXSLQHRQGRPHLQ´GHDGEXJµSRVLW230Q!A3?*.!30*!A*@!-012A!%**A!
A2@%1A&!13-9%*,!<A33.Q!*R1*0C!3773,21*!+./!-012A!<20@*.,!13-9%!<A33.!
34*.%*+CQ!,?219%!+./!+0C!A*@!
=30-,!M3-0C`!([WHQGOHJVWRVWUDLJKWSRVLWLRQDQG´VFLVVRUµOHJV!
!
Dual Instability
Supine Bridge
T=^!+0C!==U!
F2*!,-720*!?21%!,%3-AC*.,!30!=^!+0C!+0BA*,!30!==Q!7A+9*!%+0C,!30!
<A33.Q!A2<1!%27,!-7!13!N.2C@*!+0C!N+A+09*Q!A3?*.G.*7*+1!
=30-,!M3-0C`!>3AC!N.2C@*!+0C!.3AA!N+AA!,A2@%1A&!<.3/!,2C*!13!,2C*!!
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!
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Lower Body Strength/Endurance Challenge ² ´Split Lunges with Knee Touchµ
Goal
)*+,-.*!A3?*.!N3C&!,1.*0@1%!+0C!*0C-.+09*Q!+,,*,,!F!3.!M!,2C*!C3/20+09*!
Set=Up
;1+0C!N*%20C!=^Q!7A+9*!30*!<331!30!C3/*Q!<A*R!N31%!B0**,!13!XY!C*@.**,!
Execution
a-/7!<.3/!,7A21!A-0@*!13!,7A21!A-0@*P!+A1*.0+120@!,2C*,Q!13-9%!.*+.!B0**!13!,2C*!3<!C3/*!
*+9%!.*7*121230Q!.*7,!93/7A*1*C!?21%3-1!B0**!13-9%!+.*!031!93-01*C!
Measure
Z-/N*.!3<!.*7*121230,!93/7A*1*C!20!IK!,*930C,!
Your
Score
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!
Common
Score
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High
Score
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!
!

=[;J\!6.-,%!]1!
:
Lower Body Exercises
Progressions
Hamstrings
Curl
T=^!+0C!==U!
F2*!,-720*!?21%!,%3-AC*.,!30!=^!C3/*!+0C!%**A,!30!==Q!%+0C,!30!
<A33.Q!A2<1!%27,!-7!13!N.2C@*!+0C!%3ACQ!7.*,,!%**A,!C3?0!+0C!9-.A!A*@,!
?21%!%27!C.24*P!.3AA20@!N+AA!13?+.C!%27,!
=30-,!M3-0C`!;20@A*!A*@!9-.A,!?21%!%27!C.24*!
!
Bulgarian
Lunge
T=^!+0C!==U!
;1+0C!20!<.301!3<!=^!?21%!N+9B!<331!30!C3/*Q!7A+01+.!<A*R!<331!,3!
,%3*A+9*,!+.*!30!C3/*Q!A-0@*!-012A!N31%!B0**,!+.*!<A*R*C!XYbQ!7.*,,!
N+9B!-7!13!,1.+2@%1!A*@,!?21%!371230+A!%37!3<<!<.301!A*@!*+9%!.*7!
=30-,!M3-0C`!"CC!=+AA+,1!=+AAQ!A3?*.!13!<A33.P!1%*0!A2<1!34*.%*+C!
!
Power Skip
Back and Side
T=^U!
;1+0C20@!N*%20C!C3/*Q!7A+9*!30*!<331!30!137!3<!C3/*!+0C!
*R1*0C!31%*.!A*@!N*%20C!30!<A33.Q!73?*.!,B27,!?21%!7.37-A,230!IR!
N+9BGIR!,2C*Q!,?219%!A*@,!+0C!930120-*!31%*.!,2C*!
=30-,!M3-0C`!O3?*.!,B27!(R!N+9BG(R!,2C*!
!
!
Upper Body Strength/Endurance Challenge ² ´PSU Push=Up Ball Touchµ
Goal
)*+,-.*!-77*.!N3C&!,1.*0@1%!+0C!*0C-.+09*Q!+,,*,,!+N2A21&!13!,1+N2A2c*!93.*!C-.20@!
C&0+/29!-77*.!N3C&!/34*/*01!
Set=Up
OA+9*!=^!OA+1<3./!;2C*!J7!TO;JUQ!7A+9*!/*C!N+AA!30!<A33.!20!<.301!3<!=^Q!,*1!N3C&!20!7.30*!
7A+0B!?21%!+./,GA*@,!,1.+2@%1P!9%*,1!34*.!9*01*.!3<!7A+1<3./!
Execution
F3?*.!9%*,1!13!7A+1<3./Q!.*+9%!<3.?+.C!?21%!N31%!+./,!+0C!13-9%!N+AAQ!N.20@!%+0C,!
N+9B!13!7A+1<3./!%+0CA*,Q!7-,%d-7Q!.*7,!93/7A*1*C!?21%3-1!N+AA!13-9%!031!93-01*C!
Measure
Z-/N*.!3<!.*7*121230,!93/7A*1*C!20!IK!,*930C,!
Your
Score
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!
Common
Score
!
High
Score
!
!
!
Upper Body Exercises
Progressions
Plank
Walk=Ups
!T=^!+0C!==U!
6HWSODQNSRVLWLRQZLWKHOERZVRQGRPHIHHWRQIORRU´ZDONµXS
MGF!+./P!1%*0!C3?0!MGF!+./Q!9%+0@*!A*+C!+./!+<1*.!*+9%!<-AA!
.*7*121230!
=30-,!M3-0C`!3ODFHIHHWRQEDOO´ZDONµDUPVXSDQGGRZQ!
!
Push=Up Tuck
T=^!+0C!==U!
;*1!7A+0B!73,21230!?G%+0C,!30!C3/*GA*@,!30!N+AAQ!A3?*.!13!7-,%d-7Q!
7.*,,!N+9B!-7!13!,1.+2@%1!+./,Q!1-9B!B0**,!13!9%*,1!+0C!.3AA!N+AA!20!!
=30-,!M3-0C`!eA27!7A+1<3./!,2C*!-7Q!A*@,!30!N+AAQ!7-,%d-7!?21%!
+CC*C!1-9B!
!
Dive Bomber
Press
T=^U!
;*1!7A+0B!73,21230!?21%!%+0C,!30!137!3<!C3/*P!<**1!30!<A33.Q!A2<1!%27,!
WR´GRZQdGRJµRULQYHUWHG´9µSRVLWLRQEHQGHOERZVDQGORZHU
-012A!137!3<!%*+C!+A/3,1!13-9%*,!C3/*Q!7.*,,!N+9B!13!,1.+2@%1!+./,!
=30-,!M3-0C`!F2<1!30*!A*@!+,!%2@%!+,!73,,2NA*Q!,?219%!A*@,!*+9%!.*7!
!
!
Cardio Challenge ² ´Burpee Dome Jumpµ
Goal
)*+,-.*!,%3.1!C-.+1230!9+.C234+,9-A+.!*0C-.+09*!+1!A+91+1*!1%.*,%3AC!A*4*A,!
Set=Up
;1+0C!N*%20C!C3/*Q!N*0C!B0**,!13!?2C*!,S-+1!+0C!,*1!%+0C,!_-,1!+N34*!C3/*!
Execution
OA+9*!%+0C,!30!C3/*Q!_-/7!3.!,1*7!N+9B!13!<-AA!7A+0BQ!_-/7!3.!,1*7!<3.?+.C!13!*C@*!3<!
C3/*Q!_-/7!-7!30!C3/*!+0C!A2<1!+./,!34*.%*+CQ!_-/7!3.!,1*7!C3?0!13!,1+.1!73,21230Q!
.*7,!93/7A*1*C!?21%3-1!A2<120@!+./,!30!_-/7!-7!+.*!031!93-01*C!!!
Measure
Z-/N*.!3<!12/*,!1%*!<-AA!N-.7**!C3/*!_-/7!,*S-*09*!2,!93/7A*1*C!20!IK!,*930C,!
Your
Score
!
!
Common
Score
!
High
Score
!
!
!

=[;J\!6.-,%!]1!
I
Cardio Exercises
Progressions
Multi=Plane Reactive
Running
!T=^U!
f]0,1.-913.G^.+20*.!@24*,!93//+0C,!13!9%+0@*!C2.*91230!
;1+0C!N*%20C!C3/*Q!.-0!-7!+0C!C3?0!<.3/!C3/*!13!<A33.Q!.-0!
A+1*.+AA&!+9.3,,!C3/*!?21%!S-29B!,1*7!C3?0Q!.-0!30!137!3<!C3/*!
=30-,!M3-0C`!]09.*+,*!,7**C!+0C!M[)!N&!A2<120@!B0**,!%2@%*.!
!
Lateral Power
Over & Jump
T=^U!
;1+0C!30!<A33.!13!,2C*!3<!C3/*Q!7A+9*!30*!<331!30!137Q!1.+4*A!
A+1*.+AA&!34*.!137!3<!C3/*!?21%!73?*.!KRQ!_-/7!,129B!30!C3/*Q!
A3?*.!31%*.!<331!+0C!,1+.1!73?*.!34*.!<.3/!3773,21*!,2C*!
=30-,!M3-0C`!"CC!,S-+1!_-/7,!30!137!3<!C3/*!KR!+<1*.!_-/7!,129B!
!
Front Jump
Straddle Jump
T=^U!
a-/7!-7!<.301Q!,1*7!C3?0!2013!,1.+CCA*Q!_-/7!-7!<.3/!,1.+CCA*Q!,1*7!
C3?0!N+9B!
=30-,!M3-0C`!a-/7!-7!+0C!C3?0!+AA!C2.*91230,!
!
!
!
Agility Challenge ² ´Quick Feet Touchµ
Goal
)*+,-.*,!+@2A21&!*A*/*01,!3<!S-29B0*,,P!933.C20+1230P!.*+912421&!+0C!N3C&!9301.3A!
Set=Up
6%+AA*0@*.!7A+9*,!30*!<331!30!C3/*!+0C!<+9*,!1*+//+1*!?%3!2,!,1+0C20@!30!+031%*.!
C3/*Q!ERWKWHDPPDWHVVWDUWLQ´KLJKµSRVLWLRQ!!
Execution
a-/7!+0C!,?219%!<.3/!,2C*!13!,2C*!?21%!<331!13-9%20@!C3/*!+0C!3773,21*!%+0C!
13-9%20@!<331!:RQ!WKHQUHDFKXSDQG´KLJKµSDUWQHU!.*7,!93/7A*1*C!?21%3-1!1%*!
%+0C!13-9%20@!1%*!3773,21*!<331RUPLVVLQJWKH´KLJKµ!+.*!031!93-01*C!
Measure
Z-/N*.!3<!12/*,!1%*!,*S-*09*!T:R!S-29B!,?219%G(R!%2@%!(YU!2,!93/7A*1*C!20!IK!,*930C,!
Your
Score
!
!
Common
Score
!
High
Score
!
!
!
Agility Exercises
Progressions
Cross Step
Progression
!T)-A127A*!=^,!20!F20*U!
;1+0C!13!30*!,2C*P!<+920@!C3?0!A20*Q!9.3,,!,1*7!13!C3/*Q!,1*7!C3?0!
13!<A33.Q!5R!1%*0!(R!*+9%!C3/*!T,1+&,!30!30*!,2C*UQ!.*7*+1![;!
=30-,!M3-0C`!e+920@!C3?0!A20*Q!c2@dc+@!9.3,,!,1*7!34*.!C3/*P!
9.3,,G,1*7!C3?0!31%*.!,2C*G,1*7!<3.?+.C!
!
Side Tap Forward Jump
Progression
T)-A127A*!=^,!20!F20*U!
;1+0C!30!C3/*P!<+920@!C3?0!A20*Q!I!+A1*.0+120@!1+7,Q!_-/7!,129B!
13@*1%*.Q!_-/7!13!0*R1!C3/*Q!A*+C!31%*.!,2C*!30!1+7,!
=30-,!M3-0C`!:!1+7,Q!A*+7!<3.?+.C!2013!:!1+7,!30!31%*.!,2C*!
!
Walking Lunge
Progression
T)-A127A*!=^,!20!F20*U!
;1+0C!+1!*0CP!<+920@!C3?0!1%*!A20*Q!?+AB20@!A-0@*,!?21%!B0**!1+7!
30!C3/*!*+9%!A-0@*Q!,1+&!A3?!1%.3-@%3-1!
=30-,!M3-0C`!$+AB20@!A-0@*,P!,B27!+!C3/*P!?21%!737!_-/7!20!A-0@*!
73,21230!*+9%!.*7!
!
!
!
!
)LQGXVRQ)DFHERRNDW´7KH2IILFLDO%268)DQ3DJHµ
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