Ideas for using BOSU® Balance Pods

In 2019, BOSU came out with a new product.  They are called BOSU® Pods and they look like mini BOSUs.  I noticed them when shopping for something else and thought they might be useful during driving trips.  A regular BOSU takes up too much space.  I took it along a few times during knee rehab in 2012-13 but have only been using it at home in the last decade.

Here are a few videos using BOSU Pods.  I'm unlikely to do Kaitlin's full workouts but found her videos good for ideas of how the Pods can be used.

BOSU® Balance Pods Exercises at Home

5 min

At Home Core & Glute Workout 

| Trainer Kaitlin and the BOSU® Balance Pods

17 min

Cardio, Core and Agility Workout 

| A BOSU® Balance pods Series with Trainer Kaitlin

 14 min

Wall sits are good for hamstrings and quads

A wall sit is an isometric exercise.  Doing a wall sit only takes a few minutes, but when done consistently there are benefits for hamstrings and quads.  The best approach is to do a wall sit during pre-season for a minute every day, or a couple wall sits every few days.  How long you can hold a wall sit will make it clearer whether or not you need to work on strengthening the muscles that are involved.  Strong hamstrings help to support knees.

Depending on where and when I do a wall sit, sometimes it's easier to slide all the way to the floor when done instead of trying to stand back up.  I prefer to do wall sits where I can reach something for support when standing up.

The last couple of links include video clips.

Muscles Used During Wall Sits
https://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html
A text explanation of how wall sits help hamstrings, quads, and potentially adductors, all at the same time

Introduction on how to do wall sits
https://www.wikihow.com/Do-Wall-Sits

Wall Sit Benefits
https://theworkoutdigest.com/wall-sit-benefits/

TRX HIIT, only 7 exercises but tough!

The easiest way to use TRX for improving cardio is to do HIIT (High Intensity Interval Training).  This routine is best for people who are already familiar with the exercises.  The standing exercises can be done with jumping or without.  Also helps to know other exercises that can be used as alternatives.  Especially during the second and third round for the exercises on the floor.  By the third round, I don't want to take the effort to get down and put my feet in the straps.

The single-leg Burpie is really hard to get set up quickly.  I opt to just do regular Burpies without the TRX.

TRX Cardio HIIT #1

https://youtu.be/X__Ivsjrf4o, 17 min, #shortcircuitswithmarsha

TRX for strengthening core muscles, any level of fitness

This sequence of ten exercises involve using the TRX while on the floor, preferably with a mat.  All of them are geared to strengthening core muscles.  The goal is to develop enough core strength to be able to do a suspended TRX plank for a minute or more.  A strong core is key for skiing at any level.  Also turns out to be useful when getting to your favorite ski area is more than 

A few of the exercises remind me of Pilates.  Being able to use the TRX straps to help stabilize is similar to the advantage of doing deep squats with TRX.  Even though I now can do deep squats without TRX, I much prefer doing them with the TRX.  Net result is that I do more squats and more often because I invested in a TRX after learning how to do some exercises with good form working with my personal trainer.

TRX Core - Abdominal Exercises for Everyone, 14 min

https://youtu.be/0__WL6PzmGA

TRX using a door anchor or outdoors

One of the advantages owning a TRX is that it can be set up in a variety of places.  With the appropriate accessory it's easy to find good places indoors or outdoors to set up a TRX.

I use mine mainly with the door anchor in my basement.  I have brought it along on driving trips and to use in a few hotel rooms or hotel/resort fitness center.  It's better if the door opens away from the side you are exercising on.  Then the door frame is extra support and the door cannot open accidentally.  However, if that's not an open then putting the Door Anchor near the hinge is pretty safe.

Using a TRX outdoors is great when the weather is nice.  Also easier to do with friends when you have a a place to meet where it's easy to set up 3-4 TRX straps a reasonable distance apart.  Click on the link and scroll down on the webpage below to see a few creative outdoor locations for TRX when traveling in Paris.

All the Unusual Places You Can Use Suspension Trainers to Get a Great Workout

TRX Door Anchor Set Up

https://youtu.be/8hAAN2JO5rM

Basic squat with door anchor

https://youtu.be/cRiyoSd_yQY

Anchor™ Upper Body Workout

https://youtu.be/mHPe2p0Kukc, 3 min

Four exercises with door that opens towards the exercise side

Complete TRX workout for a hotel room or apartment

30-min including warm up and cool down

https://youtu.be/2yb30TMXrRA

Core workout using a stability ball aka Swiss ball

A strong core is fundamental for good skiing at any ability level.  Using a stability ball, also called a Swiss ball or balance ball, is one way to work to improve core strength that doesn't require that much upper body strength.  I've used a stability ball in hotel and resort fitness rooms.  When I started ski conditioning 7+ years ago, we had a ball at home but I'd never used it for exercise since it was bought at a yard sale as a toy when my daughter was young.  It was the second training aid I used at home, after a BOSU.

Regardless of what other exercises I do with a stability ball, I usually do hip curls or hip lifts to get in a little hamstring work.  It doesn't matter too much what size ball is available.

BEGINNER CORE | 15 Minute STABILITY BALL Workout for BEGINNERS, 15 min

https://youtu.be/GKa1Kx0uuMg

CORE & MORE Stability Ball WORKOUT - Intermediate, 14 min

https://youtu.be/QUCawq66H_w

Swiss Ball Hamstring Curl, 2 min

https://youtu.be/jiq-Vv1-sac

TRX Full Body 12-min workout, advanced

This 12-min TRX HIIT workout is pretty advanced.  Meaning it's better for someone who already has a fairly strong upper body.  By the time my personal trainer introduced this routine, I'd been working with her and the TRX for over five years.  Of course, the advantage of using TRX is that it's possible to start at an easier level and increase the amount of body weight being applied as strength increases simply by placing the feet a slightly different distance from the anchor point.

There are 12 exercises, each done for 45 seconds, with 15 second rest periods  The video provides timing for three sets, but I normally just do one set and then move on to different exercises.  Keeps me from getting bored.

36 Minute TRX Full Body Workout #9, 45 min (12 x 3)

https://youtu.be/4_ntfCMCRFI

1. Face anchor, 2 straps: squat, or squat with arm raise, or squat jump; can mix
2. Feet in straps, chest towards mat: body saw, or crunch, or alternate
3. Heels in straps, back towards mat: pull thru
4. Face anchor, 1 strap: single arm row
5. Face anchor, 1 strap: single arm row, other arm
6. Face anchor, 2 straps: single leg squat
7. Face anchor, 2 straps: single leg squat, other leg
8. Face anchor, 1 strap: torso rotation, both hands on handle
9. Away from anchor, 1 strap: single arm push up
10. Away from anchor, 1 strap: single arm push up, other arm
11. Face sideways, 1 strap: hip drop, foot closer to anchor in front
12. Face sideways, 1 strap: hip drop, foot closer to anchor in front, other side