On day 11 we learned how to perform leg jacks in a plank position. Performing this exercise on a BOSU adds a little lift and instability to the upper body position.
HOW TO…
- Position yourself into High Plank on BOSU.
- Just like a normal jumping jack… jump your legs out wide and then quickly jump them back together.
- Jump as quickly as you want, but keep your pelvis steady, and don’t let your booty rise toward the ceiling. So keep your feet at the same distance from the BOSU.
Note: Due to the effort of keeping balance with your hands on the BOSU, it is okay if you perform the jacks slower than you would in the leg jacks exercise.
Progression: Perform plank jacks on BOSU as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, return to position, do another 5 secs, rest, and so on.
Goal: Work your way up to doing plank jacks on BOSU for 30 seconds minimum.
Variation: Want it harder? Do this while on a forearm plank on BOSU. Also try varying the with of your hands on the BOSU. The closer your hands are together, the more difficult it is to keep you balance.