PRIMARY MUSCLES TARGETED
Pectorals (Chest)
Triceps
Deltoids (Shoulders)
Abdominals
Obliques and Intercostals (Waist)
Erector Spinae (Lower Back)
Core
STABILIZER MUSCLES
Latisimus Dorsi (Back)
Biceps
Trapezius
Quadriceps
Hamstrings
Calves
SET UP FOR BOSU BALL PUSH UP WITH A SCORPION
1. Turn a Bosu Ball with the inflated blue half ball side facing down.
2. Place hands on either side of the platform on the handles
3. Place your body in a plank - push up position
4. Be sure your hands are aligned directly below your shoulders and your body is straight.
EXECUTION OF BOSU BALL PUSH UP WITH A SCORPION
1. Perform a push up lowering the chest toward the Bosu Ball and pushing up returning to the starting position. Keep the abs tight to prevent dropping the glutes or rocking to the side.
2. Lift your right leg off the floor and bend at the knee.
3. Twisting at the waist, bring the right over to your left side until it rests on the floor maintaining a bend in the knee during the movement.
4. Bring the right leg back to the starting position and repeat for the left leg.
5. I do not recommend this exercise if you have pre-existing back or shoulder injuries.
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2. Placing the feet close together during the movement will increase the intensity of the exercise.
3. Perform between 5-15 reps each side depending on your fitness level.
*For a video demonstration, check out my friend/Client David demonstrating The BOSU BALL PUSH UP WITH A SCORPION on my Instagram at... https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.