ADVANCED BALANCE AND STRENGTHENING TECHNIQUES
After you gain confidence and feel comfortable with the exercises on
the previous pages, you can gain new perspective with these advanced
balancing and strengthening exercises on the Bulletproof Vibe. Regular,
boring exercises are spiced up and made much more effective during
whole body vibration. Your muscles will respond more intensely and
effectively to these exercises and will give you much more overall benefit.
SINGLE LEG SQUAT
This technique is the cousin to the squat
exercise, but you will be performing this
technique one leg at a time! Doing this
reduces the surface area and amount
of muscle used to stabilize oneself
during the movement. The single
leg squat will cause a high level of
muscular contraction in the active limb
and challenge the vestibular (balance)
system to a higher degree.
To perform the exercise, start by
standing on the Vibe with both feet
directly under your hips. Next, lift one
leg off the plate, you may place the
lifted leg in front of, or behind your
body. Begin the movement the same
way as before by flexing your hips and
pulling the body down. To finish the
move, drive the foot into the plate and
drive yourself back to the top. Repeat
the process on the other leg.
REAR FOOT
ELEVATED LUNGE
To start this movement, stand on the
floor 1–2 feet away from the Bulletproof
Vibe, with your back facing the unit.
Then reach your right leg back to the
active plate, placing the ball of the foot
on top of the unit (in a lunge position).
While keeping your chest up and erect,
you will perform the movement by
pulling your right knee down toward the
ground. The knee on your front leg will
bend, allowing your body to come down
until your hips and front knee are at the
same level. To finish the movement you
will use your glutes and hamstrings to
lift you back up to the lunge position.
SINGLE LEG TOE TOUCH
This technique will strengthen and open
the hamstring and aid in increasing
mobility through the hip and ankle joint.
Begin by standing on one foot with your
knee slightly bent. The elevated or non-
working leg should be bent and kept
behind your body. Initiate the movement
by pressing the hips back while keeping
your shoulders in line with your hips
(Think of a bar going from your hips to
your shoulders, keeping your torso in a
straight line). This is how you want your
upper body to move through the range
of motion. Then, reach for your toes on
the planted foot with both hands.
Do not deviate the position
of your upper body for
the sake of touching your
toes. Keeping the body in
proper alignment will deliver
a better end result than
cheating to touch your toe.
To finish, use the glutes and
hamstrings to pull you back
up to the start position.
