Move of the Week - Bosu Paddle Board Row - 7/18

This week's Move of the Week is the Bosu Paddle Board Row, and it is going to provide us with a fun opportunity to focus on the fundamentals of core stability and balance.

Balance moves can be one of the most frustrating things to practice. It is one of those exercises were we have a hard time controlling our body making us uncomfortable. Balance takes slow, patient progress, allowing us to make those connections so that we can get better over time. I think it is also something people assume they have and are then confused by not being able to accomplish the exercise in front of them. These are all reasonable frustrations when it comes to balance but also why it is SO IMPORTANT to continue to practice our balance and get better at it. Just like any skill, muscle, or even our brain we need to use it in order to keep it strong and healthy.

This week will be all about balance and different ways we can incorporate balance into even simple moves to make them more challenging. When we focus on balancing we want to stay slow, controlled, and really focus on bracing. Bracing starts through the floor and making that connection with our feet. Working our way up posture will help us engage our core and remain strong. Slow movements will help us to not over correct and knock us over. Lastly, having patience with yourself will be key and understanding that our balance may not be great to start but it will get better!

Working our way up to standing on the black side of the bosu with a squat paddle will be our challenge for this week. This movement is so great because it applies to so many of our summer activities that we enjoy so much like paddle boarding, kayaking and canoeing. Even if you haven't tried out any of those activities, we use this move in many functional ways that require our stability as we twist and move through life. This prevents us from throwing out our back, keeping up with our mobility, and maintaining strength through or core. All important things that help us live our best lives the way we please.

Our stability on the bosu will start with bracing through our feet and feeling like we are driving our legs apart to create strong engagement through the lower body, so we feel stable and braced. Maintaining our best posture will create stability through our core and help keep us centered. As we squat we will pull the rip trainer into a paddling motion which will create engagement through our obliques and lats and then returning to our standing position. Moving up and down in our squat will create the most imbalance as we change levels from high to low and back again. This is where our legs staying engaged and feet connected to the bosu will help with our stability the most to not feel shaky. Having confidence in yourself and in your trainers will also help maintain your balance as it can be a bit of a mind game when we are unsure of our abilities. If you believe you can do it your body will be much more prepared and willing to try than if you are questioning your abilities and thus setting yourself up for failure before you even begin. There are many benefits to getting a little outside of our comfort zone, and this exercise will provide a safe and controlled opportunity to push ourselves a little past our comfort zone.

As you go through this week be prepared to mess up, be less than perfect, make mistakes, and continue to TRY. It will get better, we promise! Every correction and every success is our body learning and making new connections.

Keys to success:
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1. Make connection to the floor
2. Small controlled movements
3. Trust yourself and your coach
4. Have fun and laugh a little!