Delta fitness

Ankle/knees stability
By: ExorLive Content Publisher

The program can be used to prevent injury of ligaments knee and ankels.
https://exorlive.com/video/?culture=en-US&ex=7253
1. BOSU-ball: Squat
Stand with feet the parallel slightly apart , on the top of
the BOSU-ball. Bend the knees and hips and lift the arms
forward in front of the body. Make sure that the body is
straight, that the neck is an extension of the back and that
the knee is over the toes. Look diagonally
downwards/forwards. Move the arms back at the same
time as you straighten youself back to the starting
position.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=7250
2. SU-ball: Stationary lunge
Put one foot in front of you, on the top of the BOSU-ball.
Bend the knee at the same time as you move the body
slightly forward with a straight back. The other knee
follows the movement and bends towards the floor. Make
sure that the knee is in line with the toes. Straighten
yourself back up to the starting and repeat.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=7230
3. BOSU-ball: Supine leglift with the ball up side
down 1
Turn the ball up side down. Lie on the back with the
knees bent, the arms along the floor and the feet on the
BOSU-ball. Pull the lower part of the stomach towards
the back and tighten you gluteal muscles. Keep the
tension as you lift the pelvis region and stretch the hips.
Try to keep the lumbar part of the back and pelvis in a
neutral position. Lower the pelvis and return to the
starting position.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=7259
4. BOSU-ball: Balance 3
Stand with one leg on the BOSU-ball: Lift the other leg.
Hold the position for a few seconds before you put the
foot down again. Repeat for each one at a time.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:59 PM Page 1 of 2 Show video

Delta fitness
Ankle/knees stability
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=7243
5. BOSU-ball: Squat with balance 1
Stand on the BOSU-ball. Put one foot on the floor next to
the BOSU-ball at the same time as you bend the hip and
knee. Make sure that you keep the knee in line with the
toes and the back straight. As you push off and return to
the starting position also lift one leg so that you are
standing on one leg at the top of the BOSU-ball. Hold the
position for a few seconds before you lower the leg and
repeat to the other side.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=7239
6. BOSU-ball: Lunge backwards 1
Stand on the BOSU-ball. Take a step back on the floor
with one leg and perform a lunge backwards. Push off
again and get back to the starting position. Make sure
that you keep the upper body straight and the knee in line
with the toes during the whole exercise. Repeat with the
opposite leg.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:59 PM Page 2 of 2 Show video