Stability training can easily be integrated into a general strength and fitness exercise program once the basic lifting techniques have been mastered. Following a period of neural preparation, the body should be progressed to new challenges. Therefore once the body can efficiently manage the dynamic equilibrium of the traditional exercise the movement can be challenged using resistance and then asymmetrical loading. The key to successfully integrating stability into strength training is to match the neural capabilities of the tissue with the appropriate force and speed used in the movement. When the stability of the exercise is reduced so should the weight and speed. Likewise, when the range of motion or the velocity of movement increases the resistance should be reduced proportionately. Overloading the movements or moving too fast within patterns that are not suitably developed to manage the stress will cause compensatory action and faulty movement patterns. When initiating stability activities in the strength program the movements should be controlled and the transition from static to dynamic stability and vice versa should be efficient. A good test of this is being able to stabilize the movement for 3 seconds during any phase of the training. Often transitions are done at higher speed to take advantage of force couple overlap but even these aspects of the movement should be completely controllable. Below are some intermediate exercises with prerequisite recommendations. The weight/speed/stability relationship will dictate where the exercises fall in the program order, but remember fatigue reduces efficiency and in some cases the exercises may be earlier in the exercise program to account for this factor.

 

SL Squat with Instability

Standing on the ball side of the Bosu (as pictured), use a spot to aid in positioning the back leg on the bench. Hold a dumbbell or related resistance in one hand to cause an asymmetrical load. Holding the resistance on the ipsilateral side is more difficult than holding the resistance on the side contralateral to the front leg due to the tendency to lean. Initiate the movement by simultaneously flexing the back and front knee, lowering the body in a controlled manner to a full range of motion. Return in an equally controlled fashion. Use the base side of the Bosu to make the exercise easier.

 

SL RDL with Instability

Standing on the flat side of the Bosu with an asymmetrical load, establish static equilibrium with both feet first. Initiate the movement by raising the contralateral leg while reaching the resistance downward toward the ipsilateral foot. Once full functional range has been reached ascend while flexing the hip and knee of the open chain limb. Establish 3 seconds of balance before repeating.

 

Reach with Instability

Stand with two feet on the round side of the Bosu with feet located under the hips hold a dumbbell in one hand and establish static equilibrium. Initiate the movement by flexing the hip and knee of the closed chain limb while extending the contralateral limbs in offsetting directions. Reach forward and slightly downward to the furthest attainable range and hold it for 2-3 seconds before ascending back to the starting point.

 

Lunge with Instability

Start in a split stance position with one foot placed on the center of the round side of the Bosu. Initiate the movement by stepping forward into a walking lunge position. Press through the ball to raise the body above the Bosu, landing in a forward lunge. Once balance is re-established press the body back to the start position controlling the center of gravity with the closed chain limb. This same exercise can be performed in the frontal plane to increase activity in the ab/adductors.