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Bosu Lateral Hops

AdvancedCardioTier T4

Start with one foot on the dome of a balance trainer. Bound sideways over it, switching feet in the air and landing softly on the dome.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • balance board or pad

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place one foot on the convex side of the dome and stand beside it.
  • Prepare to bound laterally over the dome.
  1. He stands beside the dome with his right foot placed on the convex top and his left foot on the floor beside it: knees soft, trunk tall, arms loose and ready.

    Step 1 of 5

    Place one foot on the convex side.

  2. He is airborne over the dome travelling laterally: the right foot lifting off the dome as the left leg drives the bound; his legs are mid-switch in flight and his arms swing with the skating stride.

    Step 2 of 5

    Bound laterally over the dome.

  3. He lands softly on the dome on his left foot: knee flexed absorbing the lateral landing, his right foot now off the dome heading to the floor on the far side; his trunk rides tall.

    Step 3 of 5

    Land softly on the dome on the switched foot.

  4. He bounds back over the dome to his right: airborne again mid-switch, the skating stride continuing back and forth; his arms swing with the rhythm.

    Step 4 of 5

    Bound back over the dome building the lateral rhythm.

  5. He stands beside the dome with his right foot placed on the convex top and his left foot on the floor beside it: knees soft, trunk tall, arms loose and ready.

    Step 5 of 5

    Place one foot on the convex side.

Safety Information

Place one foot on the convex side, bound laterally over the ball and switch the feet mid-air. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The bound lands softly on the dome with the switched foot; keep the landings controlled. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.