The Knee Up, Wood Chop Bosu Ball Exercise

Video Transcript

"You've mastered you diagonal wood chop with both feet anchored to the ball. Another way to mix that up is to work unilateral. We're going to get that kinetic chain moving, that cross cromechanism and we're going to start with our hands up. Make sure you've got your feet anchored, knees bent, hips square, raise up and lower. If you need to touch your toe down for balance, that's okay, it's not going to take away from your work. Go ahead and master that first. Going up and down, and then you can get to the point where you can leave it up a little longer. Going up, hold, and down. Now, if you can try to switch sides and stay a little more upright. Make sure that your supporting leg, the leg that's going to stay anchored to the Bosu Ball, is nice and firmly on top so you can leave everything square. And, come up and release. You can see it's the center of gravity anchoring your obliques that are responsible for the contraction and the chain of movement, and release. Come up, and if you want to get really integrated and progressive with it, you can take a medicine ball and do the same line, same plane of motion in a weighted position."