From learn to use the Bosu Balance Trainer as a wobble board when you do your balance exercises. Sign up to our. balance trainers or bosu balls, and are most. Balance Board vs Bosu Ball vs Wobble Board Read More »Which is better BOSU ball or wobble board? The Bosu ball is a moderately unstable training surface, whereas a wobble board provides a greater degree of instability. $129. 99. ALEX Toys Toddler Balance Board. $49. #5 Wobble Board If you’re looking for an exercise that feels more like play than a workout, using a Bosu ball as a wobble board is for you. 15. 4. To use the BOSU ball as a wobble board, place it platform side up, stand on it, get your balance and then stand up straight. Both Bosu balls and wobble boards provide an unstable surface that challenges balance and helps develop functional strength, coordination and core. Slowly lower your hips back down. 4 interest-free payments. BOSU Balance Trainer, 65cm The Original. $54. 5. As for the plyometric exercises, the Bosu ball will provide a cushion so that it won’t be so stressful on your joints. 99 $ 49. Recent Posts. Stand on the wobble board, feet shoulder-width apart. The FitnessMad Air Dome is perfect for a truly challenging and varied full body workout. They sit low to the ground and teeter back and forth in all directions offering instability, especially at the ankle joint. But anytime you are stepping onto a very unstable surface like a wobble board or BOSU ball, it’s best to stick to bodyweight exercises and focus on developing your balance and those stabilizer muscles—not also trying to build strength. 6-inch diameter, 10-inch height. 5 out of 5 stars 320 ratings | 5 answered questions -18% $89. Where it all started. 1. in: Buy BOSU BT Pro Balance Fitness Core & Cardio Training Wobble Inflatable Rubber Exercise Ball for Home Gyms & Full Body Workouts, Grey & Black online at low price in India on Amazon. Avoid doing these exercises in front of a mirror as that can lead to an over-reliance of the visual balance system. That means it doesn't matter if you favor cardio over strength programs or agility. Place one of the center loops of the CLX band around each of your ankles and hold one end in each hand;. The 6 platforms to be compared were the Swiss ball, Dyna Disc, BOSU ball up, BOSU ball down, wobble board, and stable floor. 4 inches in diameter, and comes in multiple colors. g. Lightweight and portable, the Trideer Wobble Cushion is an air-filled cushion that can be used for a variety of balance disc exercises. in. The basic model has a black base with six rubber feet to prevent it from. 99. A wobble board has a bowl-shaped base at the center which allows for 360-degree range of motion. The gains in height of push-ups were significantly higher in the unstable-stable group compared to the stable-unstable group. 99 £ 59. ) Diameter: 65 cm. Create flashcards for FREE and quiz yourself with an interactive flipper. 12. Save : 9. The goals of balance and stability activities are to enhance the proprioceptive feedback (body awareness), encourage weight shifts and muscle contractions, facilitate balance and function. 1. The Bosu Ball is more versatile than balance boards like wobble boards and rocker boards. There were similar EMG activities between the surfaces in all muscles except for rectus femoris, in which stable squat provided greater EMG activity than did the other exercises ( p = 0. 4. Perform a forward lunge onto the blue center of the Bosu Ball, repeat with the other leg;The objective of this study was to assess the electromyographic (EMG) activity of rectus abdominis (upper and lower part) and external oblique during sit-ups performed on BOSU ball(s). StrongTek Anti-Fatigue Board. BOSU® – Bosu® ball offers a limited range of motion depending on the amount of air inside the inflatable ball (less air – means it’s more pliable and increases the surface contact of. Revolution FIT 3-in-1 Exercise Balance Board Training System. 73 During single-leg landing tasks, wobble board training (board rocking in different planes. from budget-friendly options to premium products. -muscular endurance and stabilization 50-70% 1RM. The wobble board, Airex® and BOSU® Ball were all included as they are commonly used for injury prevention and rehabilitation of lower extremity injuries. With uninjured ligaments, this occurs subconsciously. 99. 4. Just standing on the board, you feel your muscles engage as they try to stabilize. RRP £28. Amazon. Rocker Balance Board. The INDO BOARD (derived from the word indoor) was designed to be used indoors so that everyone from kids to senior adults to professional athletes could enjoy the benefits of balance training and balance board exercises. It would be difficult to find a fitness facility without some sort of instability device such as Swiss balls, BOSU® balls (definition: BOth Sides Up, description; a hemispherical inflated ball that is flat on one side and convex on the other), foam rollers, wobble boards, suspended chains, ropes, or other devices. g. BOSU Elite – Best Overall Option – Amazing quality, Most versatile, & perfect for experienced weightlifters who want advanced options. StrongBoard Balance Board — $269. They typically have one flat and one domed side: balance boards may be circular or rectangular, with a small dome in the centre; balancing disks are circular, with a small dome; and so forth. Sign up to our. 99. 99. See moreHealthy Living | Fitness Bosu Vs. This is the reason that pushups on a BOSU ball are more difficult than regular pushups. Bosu Pro NexGen 65CM Balance Trainer. Here, Core-Tex inventor and biomechanics expert Anthony Carey discusses some of the principles. 95 – $ 163. Slowly lower down until left knee is a few. Mountain climber. PRISP Wobble Board Balance Trainer - Rigid Dome Platform for. Browse a variety of balance board styles from top brands like Merrithew and STOTT PILATES. 5. The board is durable, heavy-duty and non-skid yet lightweight and compact for portability. 00 - $51. 4. Use the same amount of force to bring the ball back to the starting position. Also known as the Bosu ball, the kit looks basic, but it’s brilliant for assisting with all functional training. I use bosu balls in the gym, and just ordered one for home. Per page 18. -10%. WOBBLE BOARD. 4. They can help make sure your exercises are. Newton Andover NJ chiropractor Dr. While it’s not an inflated ball, a slam ball is a type of exercise ball commonly used in CrossFit, weight training and conditioning, not to. For example, having a gymnasts practice on a wobble board balance will not be improved balance on the beam. Add to cart. 4. 026, p=0. Mini Exercise Bands 30cm. BOSU ball training: Exercising while using a BOSU balance trainer, a platform on top of a round dome; Balance board or BAPS board: Standing on boards that wobble to help improve balance; Before starting any exercise program, check with your healthcare provider and physical therapist. The versatile design makes it useful for different types of. Aim for a 90-degree bend in the right leg at the top. I’ve always stated balance is perhaps the most underrated. 99 . e. -hypertrophy 70-85% 1RM. And will not really need that much practice honestly. Bring your knees back towards your chest and allow the footplate to return to the starting position. 6 Best bosu balls for balance and coordination . There are many perceived benefits of using an exercise ball, such as improved posture, more energy, and better overall balance. Key features: Textured quadrants, latex-free, rubberized feet. 22. A major problem is people flipping the ball upside down. 99 USD Regular price. A BOSU is going to work your balance to an extent, but balance that will come from your core. Once balanced, slowly tip the BOSU ball to the left, then to the right, then backwards and then forwards. To this end, a ball chair can be a great tool for your child, however, it is extremely important that a small child doesn't sit on an adult size ball. 09. Bosu. To help achieve this goal, we provide on-site outpatient physical therapy and rehabilitation services for your convenience and well-being. The Bosu ball is a phenomenal tool for rehab and beginner strength training and balance training. You can improve strength, balance, coordination and agility with either a Bosu ball or a wobble board. Includes a hand pump. The basic design and inexpensive price earn this board our expert's approval. 200+ bought in past month. 360-degree rotation allows you to shift your. Browse Getty Images' premium collection of high-quality, authentic Bosu Balance stock photos, royalty-free images, and pictures. and as a wobble board with the texturized, non-slip dome side facing down. A wobble board is a round board that sits on a half-moon shaped base. 90. 99. Balance Ball, 1500lb Inflatable Half Exercise Ball Wobble Board Balance Trainer w Nonslip Base, Half Yoga Ball Strength Training Equipment w 2 Bands, Pump, Extra Ball Included, Blue at Walmart. Both grant similar workouts. Lay in a pushup position with your feet shoulder-distance apart and clutch the bar that’s located on the outer. The bosu resembles a stability ball that has been cut in half. Swede-O Lace Up Ankle Brace $. Bosu Balls. Limb dominance was also determined by asking the favorite foot to kick a ball. Progress to full active and passive ROM 3. They also improve concentration, balance and awareness. $160 at Amazon $150 at Saks Fifth Avenue. 001) less than the power board. Trampette work If you have access a trampette then trampette drills can work really well. I found one article stating an opinion that wobble boards are better than BOSU domes, because wobble boards are harder to use. 99. Which is better BOSU ball or wobble board? The Bosu ball is a moderately unstable training surface, whereas a wobble board provides a greater degree of instability. This versatile toy helps. Both devices produced the highest levels of EMG activation in each muscle during the single-leg exercises. So, if you want versatility in your training, then the bosu ball is the best option for you, followed by the wobble board. A Bosu ball is a great multi. Wobble boards can be a bit challenging as compared to a rocker board. Why is that? Well, balance and stability are to so important to many aspects of health for dogs and humans. It is used to prepare people to: avoid injurious falls; to prevent sports injuries especially to the ankle and knee and. 99. Only 8 left in stock (more on the way). Watch on youtube. You can use a BOSU ball, a wobble board, or a foam pad to create an unstable surface and force your muscles and nervous system to adapt. Unstable devices like the Bosu ball, Airex pad, Wobble Disc, or balance board are touted as strength builders. The next balance pad alternative is a Bosu Ball. 2 people found. $159. With the balance board and wobble board, all you can do is use them as you seem them pictured. Hero Images / Getty Images. 6 out of 5 stars. Wobble boards have a much shallower learning curve and so they are well suited to beginners. Just standing on the board, you feel your muscles engage as they try to stabilize. A balance board is typically a flat board that is mounted on a rolling or rocking base. Which is better BOSU ball or wobble board? The Bosu ball is a moderately unstable training surface, whereas a wobble board provides a greater degree of instability. Pros. The wobble board, Airex® and BOSU® Ball were all included as they are commonly used for injury prevention and rehabilitation of lower extremity injuries. Try not to get discouraged if you don't see results right away. New Listing Bosu Ball Multi Functional Home Gym 26" Balance Strength Trainer Core Body (55) 55 product ratings. Because of this, the BOSU ball is a great tool for improving balance, stability, and core strength. Proprioception is the sense of knowing where your body part is in space. This is another piece of sports equipment focused on balance training. Additionally, it will make the movements tougher because it’s bouncy and unstable. WOBBLE BOARD. $103. It serves as a more practical and useful version of the traditional stability ball. Getty When you first begin balance training, you should practice on a stable surface. Then, maintain a 90-degree angle on your arms and slowly lower down, and do a pushup. Chapter 1: The Importance of Balance Training 1. Standing on Rocker Board. BOSU NexGen Pro at Amazon. Fitness Gear Balance Pods. STRONGBOARD VS. A wobble board requires more balancing skill than a balance board because it has an unstable base that forces you to work harder just to stay on top of your feet! This is great if you’re looking for something challenging or want something similar to using a Bosu Ball in your workouts. Options +4 options. BOSU ball squat. Stand upright in a neutral spine position. BOSU stands for "both sides up," which means you can use the BOSU with the flat side on the floor or with the curved ball side down. Shop Online or In Store. Balance Ball | 1500lb Inflatable Half Exercise Ball Wobble Board Balance Trainer w Nonslip Base | Half Yoga Ball Strength Training Equipment w 2 Bands, Pump, Extra Ball Included. 6 out of. a fully round balance ball gives you more versatility with the exercises you’re able to complete. If you don’t have time to read through the review of each, here’s my top 3 picks…. Wobble board-based exercises (multiple times per week, up to 20 minutes) perturb balance and require coordinated muscle activation to maintain balance and position, and can decrease the relative risk for acute lower extremity and ankle injury to . Our highly trained physical therapy team works in. William Holdsworth DC from Pain Relief Chiropractic LLC shows how to improve your balance by using a less stable surface l. You can flip the bosu ball over and use it as a wobble board! Or, just use the ball side for your training. Some people may find that a Bosu style balance ball is more beneficial for their workout routine, while others may prefer a wobble board. It is able to accommodate weight routines and impact. 3. FREE DELIVERY within 1 - 4 working days. $45 at Amazon $36 at Walmart. They are excellent for adding a little extra excitement and difficulty to games for kids while also improving their balance and motor skills. $160 at Amazon. Stand on the wobble board with your feet on the outer edges. After an ankle injury, the muscles that surround the ankle. The Bosu ball is a phenomenal tool for rehab and beginner strength training and balance training. VIB: unilateral balance training on BOSU ball on a vibration platform. Azqwsx123456 • 2 yr. But in my humble opinion, bosu balls are completely unnecessary for the majority of people looking to get stronger and build muscle. The Wobble Board (round shape) Two sizes, 16" and 20". You can further expand your body workout with the included resistance bands! The textured PVC and ABS construction withstand up to 330 pounds of force while providing incredible. Balance & Stability Mobility & Flexibility Testing & Measuring Therapy & Massage Speed & Agility. Since the ball prompts frequent position shifts, it may also increase energy expenditure, which means more calories burned. This is why, if you research "corrective exercise," you're bound to get a kazillion pictures of BOSU balls, stability balls, wobble boards, and other balance-training tools. Try to balance for 10-15 seconds. Technique Stand in the middle of a bosu ball (from £50 at amazon. $ 70. FREE DELIVERY within 1 - 4 working days. . Select options. Athletes, build lower body Isometric strength, endurance and balance with the BOSU Wobble Hold exercise!Bring Out Your Athlete!Follow us on: Website – BOSU ball is a simple device that can be used with most freestanding bodyweight exercises. Aerobic step platform for boosting fitness and full body workouts; Non-slip design with rubber feet for stability and rubber workout surface for a solid workout foundation; Easy to adjust, allowing you to quickly raise the platform to increase the intensity of your training and broaden exercise capabilities; Compact and stackable design is great for home gyms. Core strength that helps you keep moving at any age. The disc has a weight capacity of 450 pounds, is 13. The BOSU (BO th S ides U p) ball is one of the first that comes to mind due to its brand presence. Bosu ball can only be used for a very select small part of rehab. Color: Black. Easily adjustable to be easy, intermediate, or advanced. 6 out of 5 stars 1,990 1 offer from $45. Wobble: Wobble boards are pretty much the most common, hence why it has become a common name for all boards. If you want to do some balance and stability training, then you might be looking at your options unsure of which is best for your needs. Ankle motions are not only up and down, but also involve sideways and rotational movements. BOSU Balance Ball Total Body Stabilizing Strength and Endurance Training. BOSU® Ball was the most challenging in terms of inversion-eversion variability while wobble board was associated with a higher number of inversion-eversion direction changes. Athletes, build lower body Isometric strength, endurance and balance with the BOSU Wobble Hold exercise!Bring Out Your Athlete!Follow us on: Website – BOSU ball is a simple device that can be used with most freestanding bodyweight exercises. to the ground. 7 out of 5 stars 561. HART Bucket of Foot Pods. Have a training partner stand about six feet in front of you holding a basketball. 3. Another exercise is to put a weighted bar on top of your wobble board or Bosu ball. Thirty-six healthy males (18 to 32 years) were randomly assigned to group DIBA (n=18) or to the control group (n=18) who performed balance training using a balance board, a wobble board, the BOSU, or a soft cushion block for eight weeks. Nike, adidas, Under Armour, Garmin + more. 13. ) Toe-Heel Walking. 99. BOSU® Ball was the most challenging in terms of inversion-eversion variability while wobble board was associated with a higher number of inversion-eversion direction changes. But you'd probably recognize this iconic blue half sphere as the BOSU ball, named by its founder, David Weck in the year 2000. 100% worth it. Assume a squat position and slowly take your right leg away and up. The Yes4All Premium Half Peanut Balance Ball Trainer is a total game-changer for those seeking comprehensive full-body workouts. If you invest in one piece of home gym equipment, we suggest making it a BOSU NexGen Pro Sport Balance Trainer. Best for Standing Desks. The wobble board can help to target all of these movements of the joint. 99, Amazon) Best Basic: BOSU Balance Trainer ($129. In this blog, we will explore popular equipment used for balance training, including stability balls, Bosu balls, balance boards, and more. The BOSU-ball adds another dynamic to your workout, as it requires your core stabilising muscles to work together to maintain stability. Manufacturer Contact Information. With its roller, rocker, and air cushion, you’ll be ready for any exercise. Wooden Wobble Balance Board Price: $60+ / €49+ The Wooden Wobble Board is used for yoga poses, core balance challenges, and even to stretch your back. Mini Exercise Bands 23cm. BOSU Balance Trainer, 65cm The Original. Get it as soon as Wednesday, Nov 29. Best Overall: Rebalance 101V2 Best on a Budget: Fitlaya Balance Board Best for Surfing: SI Boards Freestyle Best for Snowboarding: Vew-Do Flow Balance Board Best for Skateboarding:. A BOSU is going to work your balance to an extent, but balance that will come from your core. Aim for over 2 minutes without touching the floor. Total body workout DVD (30 minutes) combines balance, cardiovascular, toning and stretching in dynamic and effective workouts. Complete three sets of 10 reps on each side. 13. Nice C Half Ball, Balance Ball, Exercise Workout Trainer, with Resistant Band, Strength Fitness Yoga with Bonus Foot Pump. CanDo Balance Board has handles/slots to add band or tubing. Only the bosu ball balance trainer is versatile and allows for a variety of uses. This could be half a ball of hard material underneath a flat platform, or an inflated hemisphere in the case of a BOSU ball. This means it does not not offer movement in the transverse plane and zero rotational movement. You could also progress to using a balance trainer such as an Airex pad, foam pillow, BOSU ball, or wobble board. from budget-friendly options to premium products. Regarding performance, UST can actually have negative effects, especially in power scenarios. In the second investigation (a variety of exercises performed on a Dyna. Inhale as you lift your hips up, and toss the ball up overhead. $49. Add to Cart. This board can hold up to 500 lbs, so it’s pretty sturdy. Banging out reps of the barbell back squat or dumbbell deadlift while teetering on a Bosu ball, wobble board, or other unstable training device might look badass—and indeed used to be the very. The Standard Version of their Premium Half Peanut balance ball trainer has a 25 inch diameter sizing fit for most athletes, is made from high-grade PVC that held the largest amounts of weight of all BOSU balls, and comes at a great value-for-money ratio. Specially created to improve flexibility and strengthen your core. Strength and steadiness that can contribute to injury prevention. These exercises were aimed at improving dynamic joint stabilization, which is achieved by cocontraction of the muscles around the joint. About Quizlet; How Quizlet works; Careers; Advertise with us; Get the app; For students. In the beginning, have the client simply stand on the balance or wobble board using both feet. Start standing with hands clasped in front of chest, right leg forward and slightly bent, and left leg resting on round side of Bosu ball, heel high. 8%) are most effective. Bosu Balance Ball . The most common options include rocker boards, wobble boards, and roller boards; however, you might also come across less common types, like spring-based boards, half balance balls, and basic balance pads. This books explains, and illustrates the exercises in an easy-to-understand format. extended, squeezing your glutes at the top. STRONGBOARD BALANCE® – StrongBoard Balance is approved for 500 pounds. BOSU NEXGEN Pro Balance Trainer – Best middle ground. Here I compare a balance board vs anti-fatigue mat, along with providing a cheat sheet on the differences to help you decide which one is more suited to you. This wobble board has a 12 degree tilt and is recommended for the beginner to intermediate user. However, not by using it in the way you are probably thinking. Bosus are usually 10 inches high and 26 inches around, and similar to a wobble board, Bosus' bubble shape creates enough instability to challenge your core. NT Loop Bands. 7 BOSU ball workouts Balance boards, wobble boards, Bosu balls, and balancing disks are all pretty much the same thing. 00. The Freestyle Original comes with a 5" small ball. The wobble board can be used in conjunction with a rocker board and a balance ball. For starters, balance exercises (like the. Key Takeaways: The BOSU ball is useful for balance and stability training since its unsteady nature challenges the. "It's important that the ball fits the child," says Henry. The solid platform is 25 inches in diameter and the. The most common options include rocker boards, wobble boards, and roller boards; however, you might also come across less common types, like spring-based boards, half balance balls, and basic balance pads. BOSU Hydro Ball 12. 037) and approximately 18% (p = 0. Bosu Balls look like a ball cut in half and martial artists can use either the. 7 out of 5 stars 561. Alternate to do 10 reps on each side. Balance board training is good for your agility and reaction skills, improving legs and hips strength, performance and a reduced chance of injury. I don't suggest using the Bosu ball as a balance board because it is a long way down. Bosu trainers are versatile enough to use as stretching aids, balance-training. Some people may find that a Bosu style balance ball is more beneficial for their workout routine, while others may prefer a wobble board. Try these Bosu ball moves for balance, strength, and a more. 11 Body-Rocking BOSU Ball Exercises By Collette Stohler. Stand on the wobble balance board, again feet shoulder width apart - no chair allowed! Rock the board front to back for 1 minute then side to side for one minute. Therefore, the use of the ball allows you to make traditional exercises more challenging in order to further improve core stability, balance and proprioception. Balance board with half-squats: While balancing on a wobble board, perform 10 slow, controlled half-squats. 5 LBS of multi-dimensional load (ballast) to keep it from wandering during your workout. BOSU NexGen Pro Sport Balance Trainer. Here's the best cheap bosu balls that won't burst or break under pressure. Website: Bags & Balls 12; Gym Mats 10; Gym Balls 6; Body Weight Training 11; Battle. BOSU® Ball was the most challenging in terms of inversion-eversion variability while wobble board was associated with a higher number of inversion-eversion direction changes. But I wouldn't want to see anyone going on demi-pointe on one, whereas you could on a wobble board b/c they're flat (although I wouldn't necessarily recommend it unless the dancer was. Wooden Wobble Balance Board Price: $60+ / €49+ The Wooden Wobble Board is used for yoga poses, core balance challenges, and even to stretch your back. Using Wobble Board helps you develop core strength, stabilize the muscles, improve balance and coordination by various exercises like pushups, squats, standing balance, planks, lunges, etc. This small exercise ball provides you with an extra level of intensity to your workouts. Start standing with hands clasped in front of chest, right leg forward and slightly bent, and left leg resting on round side of Bosu ball, heel high. 99-31%. Credit: Alex Toys. Conducting any balance exercise on an uneven surface like CobbleFoam immediately increases the benefits of the movement. CHECK PRICE. Fitterfirst Classic 16inch Balance Board. Standing on. 00 $ 79. Jerify 6 Pack Balance Disc Inflated Wobble Cushion with Needle Pump Wobble Balance Board Purple Stability Disc Wobble Board Flexible Cushion Pad for Strengthen Core Stability Home Office School Chair. 50 Was: £15. $159. By the end you’ll know the best BOSU ball for your home gym. Sportneer Balance Board - 7 Modes Wobble Board with Adjustable Stoppers - Exercise Balancing Stability Trainer for Improve Balance, Surf Trainer & Physical Therapy - Roller and 2. Our wobble board is the ideal stability. 3. BOSU Balance Ball Total Body Stabilizing Strength and Endurance Training. Ideal for rehabilitation and sports people, it is built to last. A Bosu style ball is a moderately unstable training surface, whereas a wobble board provides a larger degree of instability. It is 24-inch wide, weighs 12 pounds, and has a medicine ball feel. Sale. It is a circular object with an uneven base, on which the user attempts to balance. BOSU® NexGen™ Home Balance Trainer Regular price $159. See Complete Description. 037) and approximately 18% (p = 0. NALANDA Wobble Balance Board, Core Trainer for Balance Training and Exercising, Healthy Material Non-Skid TPE Bump. 99 £ 62 . Since the board is circular and the fulcrum spherical, you have to balance in 360 degrees vs just one axis on a rocker board. On top of which you can place the board. You can utilize the wobble board as a preventative and rehabilitative tool to develop strength, stability. Crafted with top-tier PVC material, this Half Ball Trainer offers exceptional quality and robust construction, capable of supporting up to an impressive 880 pounds. This is another piece of sports equipment focused on balance training. PhysioRoom Kids Air Stability Wobble Cushion. Balance board ball toss: While balancing on a wobble board, balance board, or BOSU, catch and toss a small (5-pound) medicine ball with a partner. 99 reg $89. 0 ($190) Best for experienced trainers: Revbalance FIT 3-in-1 Exercise Balance Board System ($200) Best portable: Everymile Wobble Balance Board ($40) Best for. Price and other details may vary based on product size and colour. Start slowly and only start to tip the ball when fully balanced in the centre. 1. . 00. 4 offers from $20. Yes4All Surf Balance Board Trainer- Balance on a Ball - 360 Degree Range of Motion for Advanced Balance Training, Core Strength, Fitness and All. A system of handing straps that allows the user to use their own body weight to load exercise movements. • Static wobble board, dyna disc, Bosu ball, cone touch Dynamic Proprioception: 4-12 weeks • Agility drills, hopping, forward and backward lunges (continued on next page) Goals of Phase: 1. Make any workout more difficult.