BOSU Crush It Quick Start Manual

BOSU Crush It Overview
A. Why?
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B. How?
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C. What?
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D. Remember
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2. BOSU® Crush It Challenges and Drills
Goal Measure single leg balance on unstable surface;; determine weak links in kinetic chain
and/or less dominant side.
Set-­Up Stand with one foot on apex of dome. Lift opposite leg side in balanced position.
Execution Hop in quarter turns (1, 2, 3, 4), switch legs in pendulum motion (5), hop other direction
in quarter turns (6, 7, 8, 9), switch legs (10). Continue, counting each hop as 1 count until
balance is lost. Stepping off or touching lifted foot down ends test.
Measure Number of hops completed before touching down or stepping off, up to one minute
Your
Score
BOSU® Crush It
Measurement is motivation
Compare & compete
Sense of occasion
As a part of your regular workout for variety
As the end of your regular workout as a finale
As a part of an event
Balance Challenge + 3 Balance Drills
Core Challenge + 3 Core Drills
Lower Body Strength/Endurance Challenge + 3 Lower Body Drills
Upper Body Strength/Endurance Challenge + 3 Upper Body Drills
Cardiovascular Challenge + 3 Cardiovascular Drills
Agility Challenge + 3 Agility Drills
Power of teammates
Safe haven
Practice makes perfect
Be smart, stay safe
Balance Trainer = BT

Balance Challenge

Common
Score
Ballast Ball = BB Med Ball = MB
High
Score