Bosu Ball Exercises: Lunge & Overhead Press

Video Transcript

"Hi, I'm going to demonstrate a combination move of how to do a squat with an overhead shoulder press, using the flat side of the bosu ball, which is the more controlling muscle group, here. We're going to take the foot step, right in the middle of the ball. You're going to step outside, work your way to the top, drive it over. Now, if you feel like you're unstable here, go against a wall so that you feel like you have a little bit more stabilization when you get yourself up to the top of the ball. This is a very advanced move, so take your time with this. You're bringing the arms up, so that the dumb bells are close to your shoulders, drop down into a squat as you come up. We're pushing up into shoulder preps, drop down. You're going to feel a lot of movement in the ball, that's why we need to keep the abs tight, chest up, shoulders down the spine, inhale lower. Watch your knee caps, don't let your knees cave in, keep the knees so that they are hip with the part. It's hard not to let those knees go over your toes on this one. The key here is stabilization, exhale, push up, drive up that motion, inhale lower. Try not to look down at your feet, because it will throw your balance off. It's all about working through the core into the hamstrings and gluts and into the shoulders. Inhale, lower squat, exhale, drive it up, so things to think about. When you're getting on the ball, or off the ball, go from one side to the other first. So, we're going to step to the middle, get your body up, shift it one side, step it over, shift it to the other side, so that we're stable. We'll all the way up to the ends, where the handles are. Knees point straight ahead, as opposed to coming in, bring the hands up. Inhale drives it down, exhale, pushes it up. So, I want you to try between six and eight repetitions, to two or three sets. Once you're comfortable with that, begin to add your reps, going up to fifteen to twenty, and add sets, between two and four sets. And that is how we do our squat, on the flat side of the ball, using overhead shoulder presses."