Triceps Straight-Arm Pressdown/One-Legged Squat on BOSU with blue side

up. Standing on one leg on BOSU (blue side up), go into shoulder flexion

with both arms while squatting on one leg (hip flexion and knee

flexion). Stand out of squat (hip extension/knee extension) while

returning arms to start position (double shoulder extension). Repeat for

reps.

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Straight Arm Triceps Pressdowns (Shoulder Extension) with a Triceps Bar

or Rope on High Pulley while standing on a BOSU — preferably blue side

down.

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Not for beginners. High speed, high rep Cybex Torso Rotations from
midline to one side.

Focus on low back stabilization during rotations. Do not allow whipping
action of low back.

Full rotation on this machine, especially at high speed is more likely
to put torsional stress that could cause intervetebral disc rupture,
chronic low back pain and sciatica.

Prior low back and abdominal training for months required before
attempting this exercise.

Be careful of notched seat disembarking on this machine, which causes
seat pan to fall.

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Pushup(s) Alternated with Chinup(s) — 1:1, 1:2, 1:3, 2:2, 2:4 … 8:8

ratio sequences, etc.

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Pushup(s) Alternated with Ext. Rotated Hip/Knee Flexion — 1:1, 1:2,

1:3, 2:2, 2:4 ratio sequences, etc.

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Stretch one pec with d2 spiral motion opposite side

Shrug, forearm ext, lateral d2 shoulder rotation

Do presses with arms overhead for a good lat stretch while you do the
leg press.
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Put a lot of ground out force on the chest pad and use a lower weight.
You will feel more deltoid/trap involvement.

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Standing pull handle back for shoulder retraction and do a figure eight
free form motion. Perform on dual axis pulley.
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Excellent abdominal exercise. Choose a weight that is not too heavy to
pull down, but not too light that it makes counterbalancing and
stabilization difficult. Use a short (black) triceps pressdown-type
rope.

Three variations on this exercise:
(1) Both knees on dome side of BOSU normal or close or shoulder width
apart. Place the BOSU far enough from high pulley so you can get a good
stretch on the extended position.

(2) Both knees on dome side of BOSU in a wide or abducted position near
the base circumference of the BOSU. This position causes more work from
the adductors and lower parts of abdominal muscles working to stabilize
the abducted position. The adductors sort of grip the BOSU. Place the
BOSU far enough from high pulley so you can get a good stretch on the
extended position.

(3) One knee on dome side of BOSU with the opposite leg in a hip
extended position. Balancing on one knee can be difficult with extra
stabilization necessary. The external and internal obliques seem to work
extra hard to help with stabilization Place the BOSU far enough from
high pulley so you can get a good stretch on the extended position. You
may find you can only do about 10 reps of this exercise at first.

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