Legs: "BOSU Rotational Lunge"

   
This is a "2-Phase" movement--lunge first then rotate from core/trunk.

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement. 
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Safety!  Place BOSU on surface that will not slip.  If needed, place BOSU against wall or brace BOSU base with dumbbells or weight plates.

2. Step directly on center top of BOSU with flat foot.

3. Drop into a deep lunge while keeping knee DIRECTLY over the ankle of foot placed on BOSU.

4. After deep lunge, rotate to "outside" of leg that is placed on top of BOSU as you point straight arms to side.

5. As you stand, "push off" the BOSU as you step back and bring your feet together.

6. Repeat with opposite leg for desired amount of reps.

Tips: The key is to "press off" with a little speed as you step back so you don't drag your foot or "stick" on top of the BOSU.  Don't rush this exercise trying to do both the lunge and rotation at the same time because you'll jack them up!  This is a 2-Phase movement!  Go slow enough to "sink" into the deeper lunge to get the maximum strength and flexibility benefits then do your rotation.  By breaking it up into two parts, you'll get the maximum leg strength/stability benefits and maximum spinal mobility/stability benefits.

• The primary benefit of BOSU lunges (especially the Rotational Lunge version above)  is not even general leg strength, but rather, the lateral core, hip, knee, ankle, and foot stability challenge.  This is a great way to increase lateral stability challenge and improvement.  Awesome exercise if you ski, skate, snowboard, surf, or participate in other balance-challenging sports with degrees of instability.

• You don't need a BOSU or Reebok Core Board to do Rotational Lunges.  For a simple version, just use the ground with alternating steps or traveling lunge steps.

• For an easier version, try the BOSU Lunge or just the Rotational Lunge without the BOSU.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes.  If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 12.29.07)

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