This next exercise is a variation of the diagonal wood chop which mimics power in the tricep swing and using the core to stabilize with in various types of sports.
The Bosu was developed for a ski team. It integrates prioperceptive neuromuscular, big fancy buzzwords there. Basically, it's going to activate your center of gravity, your core, and it's going to challenge that brain, that central nervous system, to keep you stabilized while it's sending that message. So you're going to have a lot of muscles going at the same time to stabilize.
It is an advanced movement. You should always try any exercise without the Bosu before you add it in. But once you've mastered this exercise just strictly with the floor and gravity, then you can mix it up and add in the Bosu.
What we want to do is line it up with your point of origin here. My line of pull is going to be from up here, diagonal wood chop and down. I want to get it away far enough where I've got range of motion to come to my stopping point. My starting point is here on the diagonal, stopping point here. Let's see how we got it here, if we got it lined up far enough out.
Again, it's not going to take a whole lot of weight, because once you get up here, you're going to feel everything start to shake a little bit. I would even take a few times to come down and up, and down, and try to center yourself right in the middle around the top of the dome, there, before you get going with some weight.
First thing we want to do, one hand and...I'm going to come back just a little bit, because I can feel the weight pulling me forward, gravity pulling me forward, so I know I'm not in line where I need to be. I've already got to work against resistance and balance, so I don't need to be working against an awkward line of pull as well.
Line everything up, keep a slight bend in the knees, hips back just a little bit, feel the glutes activate. Again, come up, and we're going to keep the slight bend in the elbow in the front arm, back arm, straight without locking out the elbow. We're going to push, and boom, just like if we were on the floor, a stopping point. Nothing twists. Hips stay square to the front.
Big inhale and boom. Everything on my left side's activated as far as core, and now, even more so in the legs. If you were on the floor just that left side would really be stabilizing. Now, I've got to balance it out and stabilize with both sides while I pull the arm levers.
We'll do one more on this side. Big inhale, exhale. Boom, right there, stopping point. In order to hit the other side, now I want to stabilize with my whole, but I'm really going to be anchoring down with the right, and the left arm is going to be the upper body strength that you're working on.
Big inhale, boom, down, up. Again, making sure the hips are square. Nothing else moves. All that's coming from flexion in the core and pushing off with the back of the arm, the tricep.
One more, nice slow and controlled, and release. Always make sure you take a moment to release the weight. Let your center of gravity build back up, and then just step down.
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