Squatted Rows on a Bosu Ball
By Charles Dao
Charles Dao of Evolution Fitness Elite Sports Science is a part of one of the most progressive training centers in the country. He partnered with John Louch and Matt Neel to create a training facility that caters specifically to athletes (more specifically, action-sports athletes). With riders such as Josh Hill, Jay Marmont, Josh Hansen, Jeremy “Twitch” Stenberg, and Ronnie Faisst already on the list of professional motorcycle riders who train there, Evolution Fitness in Murrieta, California, is quickly becoming the premier facility to train in Southern California’s motocross hotbed.

In a regular addition to Racer X’s Virtual Trainer, Charles will break down exercises in sequence to show some of the things he is doing with the stars of the sport. These are all things that can be done in most gyms and will improve your fitness dramatically. So far we have covered the Jab-and-Pull, the Walking-Lunge-with-Rotation , the Single Leg Cross-Over Reach
, and the Medicine Ball Hip Toss on Stationary Bike .  This month's featured exercise is the Squatted Row on a Bosu Ball.

Evolution fitness's, Charles Dao

We did this exercise on a Bosu ball to add an unstable dynamic to it. I suggest starting on solid ground and then adding Dyno Disks or a Bosu ball as you feel comfortable.  This really focuses on the isometric contraction of the legs. You want to tighten the glutes and the hamstrings and draw in your abs nice and tight. Keep your shoulders back and your chest up. Form is very important here to prevent straining your back. Start out standing with your feet shoulder width apart -1 . Squat down and sit your butt back, trying to keep most of your weight on your heels -2 . Then focus on bringing the right-hand side back, rotating slightly with a twist -3 . Bring it back out in front in a smooth, controlled motion -4 . Then repeat the same movement on the left-hand side -5 -6 . The next step is to pull both side back, retracting the scapula and pinching in-between the shoulder blades; focus on drawing your elbows straight back -7 . Release them back out in front of you -8  and rise up straight for one full rep -9 .

Start with 15 to 20 reps at a resistance of about 50% of your maximum weight. The weight shouldn’t be extremely heavy for this exercise.  Work this exercise into your normal routine by simply adding it or replacing a similar movement.


That's it for now. Until next time, good luck with your training and, as always, VT can be reached anytime at crytset@comcast.net .  In addition, be sure and check out the Racer X Virtual Trainer archive section , your complete one-stop information zone for motocross fitness.

Have a Question?  Ask on the New Virtual Trainer Expert Forum >> Click Here !

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