12
Filtered
4/2/1
Tempo
100%
Official
Phase 1Dome Up (Forearms)
BOSU Plank
Instructor:Katie KastenIsometric (30-60s)
CoreTransverse AbdominisShoulders
Form Guardrails:
- •Forearms pressed firmly into center crown of dome, elbows under shoulders
- •Draw in navel and engage glutes to establish unbroken bridge line
- •Resist air bladder micro-oscillations without hiking or sagging hips
Phase 1Platform Up (Handles)
BOSU Push-Up
Instructor:Mindy Mylrea4/2/1 (Slow Eccentric)
PectoralsTricepsRotator CuffCore
Form Guardrails:
- •Grasp platform outer handles with straight neutral wrists (no hyperextension)
- •Strict 4-second descent keeping platform perfectly level to the floor
- •Elbows track at 45° angle to ribcage; explode up without platform tilt
Phase 1Dome Up (Single Leg)
BOSU Single-Leg Balance Reach
Instructor:Candace Moore4/2/1 (Multiplanar)
Gluteus MediusFoot Intrinsic StabilizersCore
Form Guardrails:
- •Stance foot centered directly over the apex bullseye logo
- •Keep pelvis square while reaching trailing leg forward, sideways, and back
- •Drive ankle proprioception and knee alignment directly over second toe
Phase 1Dome Up (Heels on Dome)
BOSU Glute Bridge
Instructor:BOSU Master Series4/2/1 (2s Peak Contraction)
Gluteus MaximusHamstringsPelvic Stabilizers
Form Guardrails:
- •Drive force directly down through heels into the dome apex
- •Full hip extension with intense 2-second glute squeeze at peak
- •Slow 4-second descent without touching floor between repetitions
Phase 1Dome Up (Knees on Dome)
BOSU Bird-Dog
Instructor:Trainer Kaitlin4/2/1 (Rotary Control)
MultifidusErector SpinaeGlutesShoulders
Form Guardrails:
- •Knees anchored on center dome; hands on ground under shoulders
- •Simultaneously extend contralateral arm and leg parallel to floor
- •Resist rotational torque with braced transverse abdominis
Phase 1Dome Up (Two Feet)
BOSU Dome Squat
Instructor:BOSU Master Series4/2/1 (Controlled Descent)
QuadricepsGlutesVastus MedialisCore
Form Guardrails:
- •Feet shoulder-width apart, toes angled slightly out on dome slope
- •4-second descent to parallel while maintaining center of mass
- •Knees track over second and third toes without valgus collapse
Phase 2Dome Up (Supine Upper Back)
BOSU Dumbbell Chest Press
Instructor:BOSU Master Series4/2/1 (Stabilization Superset)
Pectoralis MajorAnterior DeltoidsGlutesCore
Form Guardrails:
- •Head, neck, and upper back supported on dome in rigid glute bridge
- •Hips stay locked level to floor throughout bilateral dumbbell press
- •Press dumbbells in slight arc without clanging weights together at top
Phase 2Dome Up (Deceleration)
BOSU Lunge to Balance
Instructor:Katie Kasten2/0/2 with 2s Hold
QuadricepsGluteus MediusHamstringsCalves
Form Guardrails:
- •Step forward landing heel-to-midfoot cleanly on dome apex
- •Decelerate knee smoothly to 90 degrees without wobbling or valgus
- •Drive back into an upright single-leg balance and hold for 2 full seconds
Phase 2Platform Up (Handles)
BOSU Mountain Climbers
Instructor:BOSU Master SeriesFast / Controlled Cadence
CoreHip FlexorsSerratus AnteriorCalves
Form Guardrails:
- •Grip platform handles in high push-up plank with level horizontal orientation
- •Drive knees rhythmically toward chest while keeping platform rock-steady
- •Prevent hips from piked elevation or sagging toward floor
Phase 1Dome Up (Seated V-Sit)
BOSU Russian Twist
Instructor:BOSU Master Series4/2/1 (Rotational Control)
Internal & External ObliquesRectus Abdominis
Form Guardrails:
- •Balance on dome in a 45-degree V-sit with heels hovering off floor
- •Initiate rotation through thoracic spine and obliques, not just arms
- •Maintain proud chest posture without rounding the lumbar spine
Phase 5Dome Up (Landing Deceleration)
BOSU Lateral Bound with Stabilization
Instructor:BOSU Master SeriesExplosive + 3s Isometric Freeze
GlutesQuadricepsAnkle StabilizersCore
Form Guardrails:
- •Explode laterally off outside leg across the floor with triple extension
- •Land softly on single foot on dome apex, absorbing through knee and hip
- •Freeze motionless for 3 full seconds before initiating return bound
Phase 5Platform Up (Ground to Overhead)
BOSU Burpee with Overhead Press
Instructor:BOSU Master SeriesExplosive Power Cadence
Full BodyDeltoidsPectoralsQuadsCore
Form Guardrails:
- •Hands on platform handles: jump feet back, perform push-up
- •Jump feet forward, hinge from hips, and power up through heels
- •Press the BOSU platform overhead to full arm lockout under complete control