Exercise #4: Hip "Rotisserie" on the BOSU
Reps: 10 per side
Lie on your back with your calves resting on top of the BOSU. Lift up into a straight-leg low bridge, flex both of your feet, and then lift your left leg up 5 inches, engaging your hips and glutes strongly.
Rotate your left leg (keeping it as straight as possible and your foot flexed) around your right leg like a chicken would rotate around a rotisserie spit. Your right leg should not move at all, the movement should be focused on the rotation of your left hip up and over. Repeat this movement 10 times, then lower down and rest before beginning again on the other side. Repeat entire sequence two more times. This exercise is sneakily difficult and if you're doing it correctly, you will feel the burn in your hips, hamstrings and glutes by the end of each set.
Modification: Lower the number of reps.
Advancement: Do this exercise with one foot suspended in a TRX suspension system, or increase the height of the BOSU ball by stacking something underneath it or placing it on a chair for added height and difficulty.
Tip: Make sure you're holding your abs in and not arching your back too much. Activate your glutes through each set. This exercise is difficult to master but is highly effective, so focus on your form so you get the maximum benefit.
Exercise #5: Side Plank Hip Dips on the BOSU
Reps: 10 to 15 per side
Get into a side plank position with your ankles resting on the BOSU and your elbow aligned with your shoulders. Draw your shoulders back and down, draw in your abdominal muscles and slowly lower your hips toward the floor. Hold for one count with your hips roughly 1 to 2 inches off the floor before lifting back up to the start position. That's one rep. Complete 10 on one side, then turn over and begin with a side plank on the other side. Complete two more times.
Modification: Do this exercise in a modified plank on the floor (without the BOSU) with your knees on the ground. Lift up and all of the way down for each rep.
Advancement: Hold a dumbbell straight overhead while completing the exercise for added weight and difficulty. Or, you can keep the weight resting on your hip.
Tip: Holding a proper side plank means not putting added pressure on your shoulder. Make sure your shoulder and elbow stay in line, and never lower down any more than you can do comfortably without putting stress on the bottom shoulder. Keep your belly button pulled in, and remember to try and lift your bottom rib up as far as you can each time you lift up.
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