Push Up (bosu Ball)

1. Set the Bosu ball on the floor with the dome facing up and place your hands on the floor about shoulder width apart in front of it.
2. Rest the tops of your feet or your shins on the dome and walk your hands out until your body forms a straight line.
3. Brace your core and squeeze your glutes to keep your hips from sagging or piking up.
4. Bend your elbows to lower your chest toward the floor, keeping elbows at roughly a 45 degree angle.
5. Descend until your chest is just above the floor or as low as you can control while your feet stay steady on the dome.
6. Press through your palms to extend your elbows and push back up to the starting plank.
7. Keep your hips level throughout the movement rather than letting the dome rock you side to side.
8. Perform 8 to 12 reps, resetting your foot position on the dome if it shifts.

Common Mistakes

• Placing the feet too close to the dome's edge: An off-center foot position makes the ball roll unpredictably mid-rep. Center your feet or shins on top of the dome.
• Letting the hips pike upward: Raising the hips too high to make the rep easier removes tension from the chest. Keep a straight line from shoulders to feet.
• Rushing due to instability: Moving fast to fight the wobble usually causes a loss of control. Slow the tempo down and let your core absorb the movement.
• Dropping the head: Letting the head hang lowers the chest before the arms are ready and throws off your balance. Keep your neck neutral and eyes just ahead of your hands.