The following exercises in this advanced balance training program will all challenge your balance. They progress from simple to advanced exercises with single stance positions and unstable stance positions (as anytime you make the surface underneath you smaller or less stable, you are going to have to use more balance!). There is also a focus on glutes and core strength.
1. Warm up
2. Step stance balance (with head rotation +/- eyes closed) x left and right 3 each . Both legs.
3. Roller balance x 30 seconds.
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4. Lunge with a roller– rotations x 10 each leg.
5. Single knee lift and lunge x 10 each leg.
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6. Roller jumps x 60 seconds.
7. Drinking bird x 10 each leg.
8. Squats with a roller x20.
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9. Dead bug x20.
10. Starfish stretch x 20 seconds.
11. Advanced roller bridges x 10.
12. Bird dog with a roller x 5 each side.