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Dat*_ Name_ C"3

Leg March 1:16

Starting Position: Sit correctly on bali in optimal posturę. Begin Basic Bouncing. Posltion arms out to side or as desired.

Movement: With one bounce, lift one knee up. With next bounce, put foot down. Repeat with other leg. Alternate sides.

CAUTIOH: MAKE SURĘ EXERCISE CAN BE DONE WITHOUT BOUNCING. DO NOTALLOW TRUNK TO BEND WHEN RAISING KNEE UP.

Breathing: Monitor heart ratę. If winded, bounce less vigorously. Modification: Touch hands to bali or stable object for balance assist. Progression:

1. Initiate bounce by raising heels (see page).

2. Alternate legs with each bounce.

3. Add desired arm movement from previous section.

Bents/min_

Repeat_Times Do_Times/day

Purpose/Goal:.

Commonls: Moving the teet reduces the base of support and keeps the center ot gravity changing. This torces the body to continually make unconscbus/automatic adjustments to maintain balance.

Kick Out

1:17

Starting Position: Sit correctly on bal^{1 in} Optimal posturę. Begin Basic Bouncing. Position arms at sides or as desired.

Movement: With one bounce, kick foo⁽ uP.until knee is as straight as is comfortable (do not compensate by bending trunk)- With next bounce, put foot down. Repeat with other leg. Alternate sides.

CAUTIONt MAKE SURĘ EXERCISE CĄN BE DONE WITHOUT BOUNCING.

TIGHT HAMSTRINGS WILL NOTALLOWKNEE TO STRAIGHTEN.

Breathing: Monitor heart ratę. If winded, bounce less vigorously. Modification:

1. Touch hands to bali or stable objed ^,or balance assistance.

2. Lower leg height.

Progression:

1. Initiate bounce by raising heels (5^ee Page 38).

2. Alternate legs with each bounce.

3. Add desired arm movement from pre^ious exercises.

Beats/min_ / Repeat__Tim^_s / Do_Times/day

Purpose/Goal:.

Comments: Moving the teet reduces the b^ase °f support and keeps the center ofgravity changing. This forces the body to continually make ufl^conscious/aLitomatic adjustments to maintain balance.