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Exercise Progressions

Challenge yourself with these progressions for each of the exercises in the main portion of this story.

BOSU 1: Backward Lunge
Progression: To make this exercise more challenging, perform it while holding a dumbbell in each hand. As you gain strength, increase the weight of the dumbbells.

BOSU 2: Squat
Progression: To make this exercise more challenging, perform while holding a dumbbell in each hand. As you gain strength, increase the weight of the dumbbells. To increase the proprioceptive challenge, do overhead squats on the BOSU Balance Trainer (that is, squat with your arms raised straight overhead). You may also do the overhead squat with a dumbbell in each hand. (Note: Use a spotter when attempting an overhead squat with weights — or any other balancing exercise that involves hoisting weights overhead — as the effect on your center of gravity makes it even easier to lose your balance.)

Disc 1: Dumbbell Shoulder Press
Progression: As you gain strength, increase the weight of the dumbbells. To increase the proprioceptive challenge of the exercise, perform an alternating shoulder press: Do one complete repetition with your right arm while your left arm remains in the start position, then press with your left arm, and continue alternating.

Disc 2: Proprioceptive Triceps Pushup
Progression: As you gain strength, increase the number of repetitions you do. To make the exercise more challenging, do an elevated push-up with your toes on a 6- to 12-inch exercise step. To increase the proprioceptive demand, do the exercise with a balance disc or balance ball under your toes (or knees), as well as under your hands. For an even more advanced move, put a disc under each hand and do alternating one-arm push-ups.

Roller 1: Bridge
Progression: As you gain strength, increase the duration you hold the bridge position.  Once you can complete three 20-second bridges, switch to a single-leg bridge: Begin with only your right foot on the roller and your left foot slightly elevated and then lift your hips. After bridging three times, repeat the exercise with your left foot on the foam roller and your right foot elevated.

Roller 2: Alternating Leg Lift
Progression: As you improve, increase the duration you hold the extended-leg position (up to 10 seconds) and increase the number of repetitions you complete (up to five per leg).