BOSU (or BOSU ball) - The BOSU acronym stands for “both sides utilized. So, without further ado, let’s dive into our 2022 review of the Terra Core. 75 cm: 6'0" - 6' 7". Create flashcards for FREE and quiz yourself with an interactive flipper. It’s not the same kind of balance work that’s going to recruit your stabilizing muscles, like single leg work. Here lies the debate: stability versus balance. Jump both feet back in, stand, and press BOSU up overhead for 1 rep. The basic model has a black base with six rubber feet to prevent it from slipping on the floor. Textured Dome for Added Grip with Quadrants and Notches for Cueing. 13. ) Weight: 9 kg (19 lbs. Mountain climber. Also gliders if you have them. In this video I show a variety of Terra core workouts to get you that fit beachbody. Study with Quizlet and memorize flashcards containing terms like When utilizing devices such as a stability ball, BOSU ball, or the Terra-Core, the user is forced to actively engage their core musculature due to their body weight displacing air inside the bladder?, Which of the following would be the recommended stability ball size for someone under 5 feet tall?, Strength-training machines. They are supposed to help train your core, improve your balance, and make practically any exercise more effective. Exercising with a BOSU ball can improve balance, stability, coordination, strength, flexibility, cardiovascular fitness and offer a low-impact workout which are also the benefits of BOSU Ball training. Exhale and push your body up back to the starting position. If you have access to a Stability ball (a large inflated plastic exercise ball) or a BOSU Balance Trainer, (or BOSU ball as it is often called). The reason a wobble board is better than a bosu ball is because the bosu ball keeps you in contact with the floor the whole time so it allows you to cheat a little bit. Continue alternating feet, without stopping, while moving around the ball in a circle for the desired time. Elite athletes, however, might do the same and have no problem maintaining their balance; in this case, they might need to move to an unstable surface, such as a Bosu ball, and stand on one leg. Study with Quizlet and memorize flashcards containing terms like Which of the following is an optional component of an OPT workout and is based on client goals and fitness levels?, What type of periodization uses changes in volume and intensity on a daily or weekly basis?, If a client performs a stabilization workout on Monday, a power workout on Wednesday,. If you've ever seen the classic blue half ball at your local gym, yep—that's a BOSU ball, a dynamic inflated workout device that works "Both Sides Up". Bring your chest back inward toward your legs, returning to your starting position. It consists of an inflated rubber hemisphere attached to a rigid platform. This is a full-length video so you can just follow along with me. So, for most people, no. BOSU Balance Trainer Profi. For working your leg muscles, balance, ankle muscles, and core muscles you can not really call Bosu Ball squats a good exercise. I had very high hopes but I'm a little sad. **Looking for something NEW to train with?? The Terra Core balance trainer may be just what you're looking for. Best Basic: BOSU Balance Trainer ($129. Azqwsx123456 • 2 yr. However, it is sometimes difficult to entice re‐creational or novice fitness enthusiasts or persons involved in rehabilitation to consistently train with loads equal to 75‐80% or more of their 1 RM. For starters, balance exercises (like the. . Well, according to SportsRec, there isn't one. Bosu balls come in different sizes, typically ranging from 21 to 30 inches (55 to 75 cm) in diameter. The Terra-Core weighs 28lbs and offers a huge variety of workouts. Just when you think your abs can rest, you have to keep them flexed while in the elevated side-bend position. Its instability challenges your core muscles so you can take your tightening and toning to the next level. However, in general. BOSU® Ballast® Ball: Unique exercise ball with 6-sided surface for proper alignment and positioning + 2. Featuring an updated design for new exercises and usage, the textured dome allows for more precise body positioning and targeted cueing for cardio, agility, strength, core, balance, and mobility exercises and. Bosu Ball Bicycle Crunches. Best Overall Board: Fluidstance Plane Cloud. The FitnessMad Air Dome is perfect for a truly challenging and varied full body workout. Balance ball, half ball, half dome: This simple piece of equipment goes by many names. The Pexmor stability half ball is a great mix of durability, versatility, and value. Terra Core vs Bosu Ball ( Comparison & Review ) Leave a Comment / Sports & Fitness / By justifying fun One of the most popular innovations for home fitness in recent years has been the balance trainer. 113 recenzí. As you can see, the BOSU ball is neither good nor bad. 99 shipping. Hip Thrust . The stability ball knee tuck requires enough space for the length of your body to extend fully—roughly the length of a yoga mat. it's over 250 exercises to help you reach your goals. Può essere utilizzata in duplice modo: Stando in equilibrio sulla parte piana; Parte piana appoggiata a terra e la parte sferica viene utilizzata come atterraggio in seguito ad una fase di volo, ad esempio un salto. You get all the benefits of a stepper, bench, and balance trainer in one device. The 7 Best Balance Boards. The top is made of high-density polyethylene that feels very durable and is. Weight capacity: 450 lbs. Exercise has beneficial effects on the physiology and health of both the mother and the developing fetus. Stability balls and exercise balls are essentially the same thing. As the name implies, a BOSU ball is versatile and reversible. The name BOSU actually comes from the words, “Both Sides up”. A BOSU ball is a therapy and exercise tool that helps to improve proprioception and balance by creating an unsteady exercise surface. Choose a size that is appropriate for your height and fitness level. I jump onto it, ball side down and flat side up, with both feet (which takes some practice) and do squats and throw a medicine ball to someone on another BOSU ball. Elevating your feet ups the difficulty by decreasing your leverage and increasing. as you can see from the photo's this "bosu" type of ball is a a bit smaller than the brand name. Bring one heel back towards the wall and bring the opposite thumb in front of you and up towards the wall. C. Smooth, non-skid, non-marking base. Bosu balančná lopta (ak sa bavíme o originál BOSU) je pomôcka na balančné cvičenie, ktorá pripomína napoly odrezanú fitloptu. Here, Core-Tex inventor and biomechanics expert Anthony Carey discusses some of the principles. 4. The BOSU-ball adds another dynamic to your workout, as it requires your core stabilising muscles to work together to maintain stability. 4. Here are some practical uses: The BOSU can be a benefit as a part of a warm up or even a cool down as it can alter neural activity following massive strength work. Bosu Crunch and Kick. Bosu ball fly. Best Balance Board for Standing Desks: StrongTek Anti-Fatigue. Learn more about how to do swimming core exercises with t. What Is A Bosu Ball? For those of you that don’t know, a bosu ball looks very similar to a swiss ball that has been cut in half. Because of that, it’s often a vital part of the training plans of elite athletes who need a. Compound movements that will leave you b. Then slowly step onto the round side and find your balance. Drive. Improve core and joint/flexibility stability and posture. Best Rocker Board: Yes4All Pro Rocker. A unique and multi-dimensional training device that integrates balance, core stability and functional sports training, the BOSU Ball is an acronym for “BOth Sides Up”. The correct answer is: Barbell chest press. Fitterfirst Classic 16inch Balance Board. 93 %. Exercise 1: Bosu Ball Cable Crunch With Side Bends. Do the same with the opposite side. The BOSU ball is a fitness training device, consisting of an inflated rubber hemisphere attached to a rigid platform. Best Balance Board for Beginners: REP Balance Ball Trainer. 99. ” A reference to the wide variety of ways a BOSU ball can be used. A wobble board has a round or octagon board shape that sits on top of a small and hard half-dome base. its 1,000 lb. 5. You are better off doing say 10 pushups without a bosu than doing 2 with, during that time. Thoracic spine. Balance training. Your partner throws the med ball toward your chest. terra core balance t The Standard Version of their Premium Half Peanut balance ball trainer has a 25 inch diameter sizing fit for most athletes, is made from high-grade PVC that held the largest amounts of weight of all BOSU balls, and comes at a great value-for-money ratio. Best Budget Balance Board: Yes4All Wooden Wobble. That means it doesn't matter if you favor cardio over strength programs or agility. Thus, the BOSU challenges individuals to build strength and balance simultaneously. The BOSU® Exercise ball was designed by personal trainers to be the most versatile and durable exercise ball on the market. Plus, it comes with a hand pump, foot pump, detachable resistant bands, and workout guide. The ball creates a 4-dimensional movement axis underneath the BOSU® Helm. extended, squeezing your glutes at the top. Training on stable surfaces overloaded and best recruited core muscles. 83 out of 5. Raise one leg toward the ceiling and push your hips skyward by engaging your glutes and core. However, it’s kind of like a set of training wheels on a bicycle. BOSU balls b. Have a partner stand 5-10 feet in front of you holding a lightweight med ball. Result!The BOSU (BO th S ides U p) ball is one of the first that comes to mind due to its brand presence. Quality. Vyniká kvalitním zpracováním, vysokou odolností a nadstandardní nosností. ) 1st Quarter. This definitely is an advanced level exercise but you could do this without the extra weight as an easier alternative. In the late-1990s, unstable surface training (UST) exploded in mainstream popularity and exercise balls (a. Ask for alternate exercises to the bosu and do those instead, or the same without the body like pushups etc. 10. Sit on your Bosu ball on the floor, with the round side facing up. It’s not meant to overload the prime movers but instead to activate the smaller stabilizers. This BOSU revamp provides four easy-to-distinguish quadrants that allow you to precisely determine your body positioning, cueing you for cardio, agility, strength, core training and balance. Choosing an Exercise Ball. It's only 4 pounds, and the dome is made of a thick, heavy-duty bladder of latex-safe, burst-resistant material. The foot and ankle position, when curved around a dome, don’t translate to overall. Stand with your feet wider than shoulder-width apart with your toes pointed slightly out. The. Lean back to a 45-degree angle. Each session consisted of a combination of dynamic unstable-surface tasks that incorporated a BOSU ball and lasted about 30 minutes. This exercise is brutal (in a good way), because it hits both the upper and lower ab regions. AIR-FILLED BLADDERS. Study with Quizlet and memorize flashcards containing terms like An elastic resistance band should not be stretched longer than what percentage of its resting length?, What term describes core exercises performed in a manner in which the exerciser resists forces that cause torso rotation?, Which kettlebell exercise can be used effectively in Phase 1 of the. A great half-ball for a variety of balance exercises and workouts. Twenty-four men participated in a familiarization session, and in the next session, they performed the experimental tests in randomized order. The Terra Core and Bosu Ball are two pieces of fitness equipment. 🧡 Reply reply. Enhancing proprioception. This will help you with your coordination and core strength because you are having to keep everything as stable as possible and lifting the weight can be quite challenging. $49. $99. Look for a Bosu ball made of high-quality materials that can withstand. Position yourself face-up on the dome side of the ball. $ 49. Using your abdominal muscles, lift your chest and elbows up towards the ceiling, lower under control, and repeat. You can modify this exercise based on your fitness level or needs. Because its PVC inner is encased in a washable felt cover, this ball feels like an elevated version of the exercise balls you’d typically find in a gym. The gains in height of push-ups were significantly higher in the unstable-stable group compared to the stable-unstable group. happy. Bosu Ball Sit-ups. 0:00 / 21:53 Intro 15 MINUTE TERRA CORE/STEP/BOSU WORKOUT - INCLUDES DYNAMIC WARMUP Marsha Hughes Workouts 112K subscribers Subscribe 7. In this Terra Core review I’ll cover everything this versatile gym tool is good for. 4 850 –. There are many differences between StrongBoard Balance and air-filled bladders such as Bosu™, Terra Core™ and Step. • Latex-Free, Burst-Resistant material (molded plastic and weighted rubber)ALEX Toys Toddler Balance Board. Get it as soon as Monday, Oct 30. Transfer your weight to your arms and kick your legs out behind you into a. Both groups performed chest presses and squats on stable and unstable surfaces, i. (173) At the gym or at a home gym, the BOSU® Elite Balance Trainer is the perfect piece of fitness equipment for core training, pushups, cardio, conditioning as well as knee strengthening, ankle & foot exercises, balance training, and functional training. 99, Amazon) Best Advanced: Revbalance 101 v2 Board Trainer ($119. to the ground. Sit down on the dome side of the BOSU, positioning your feet approximately shoulder width apart. Además, el hecho de hacer, por ejemplo, abdominales sobre el bosu hace que a los esfuerzos habituales para estos ejercicios se sumen los necesarios para mantener el equilibrio. How do they compare in features and which one is right for you? A Bosu Ball is typically the better choice in terms of price, balance training, compact storage, portability, and core training. Specifications of the Bosu Ball: • Made in the USA. Buy The NexGen Pro Balance Trainer. Slowly. The Terra-Core is a great piece of equipment that is new to Burn Boot Camp. The BOSU trainer is also great to use at home, especially if space is a concern. Standing on a dome is good for foot and ankle strength, but it’s not a great fitness or performance tool. Professional and Commercial Use. Use both sides of the BOSU ball. It is able to accommodate weight routines and impact during workouts. But, depending on your sensibilities, they’re either the logical evolution of balance and core training, or they’re simply another gimmick, primed to go the way of the Shake Weight and the Ab Lounge. B. In addition to strengthening your muscles, you can increase. Study with Quizlet and memorize flashcards containing terms like A _____ determines the forms of training to be used, how long it will take, how often it will change, and what specific exercises will be performed. Step 1: Flip the Bosu ball around so that the flat side is facing up. Stand with our feet at the side of the BOSU. Place your left leg on the platform side of the ball. Pull them upwards on the sides until your arms are in a straight line with the shoulders at the lateral sides. It’s cheaper than a BOSU, yet just as effective. A more common piece of equipment. Stepping onto an unstable surface while performing big movements like those only increases your risk of injury. The BOSU is an effective tool for training both static and dynamic balance, as well as training motor skills, kinesthetic awareness and proprioception. The Terra Core is essentially a larger version of a Bosu ball, but with handles and more versatility. And will not really need that much practice honestly. The first difference you'll see between the BOSU Pro and the standard home model is the color. Buy On Amazon. Height: 25. . Exercise has beneficial effects on the physiology and health of both the mother and the developing fetus. 99. 0001 and in core stability with a p-value. The BOSU ball also works your shoulders in a safe way. 5 cm. Base is equipped with eight anti-skid feet, so this dome ball stays put while you workout. The rounded surface of a BOSU ball enhances static and dynamic balance while sharpening your proprioceptive. Repeat. Bosu Balls. STRONGBOARD BALANCE® – StrongBoard Balance is approved for 500 pounds. This is a wicked full-body stability and core exercise. Rated 4. Its half-ball design allows for a wide range of exercises, from balance training to strength training, making it a great choice for users looking to work on multiple fitness goals. Accordingly, their role in performance and health-oriented strength training has increasingly emerged as a matter of interest to researchers and conditioning specialists. "Most exercises for the shoulder, like overhead presses or lateral raises, train the deltoids, or the muscles on the outside of the shoulder. 99 at Amazon. 1. 00. Shift your weight onto your left leg and extend your right leg behind you until it’s parallel to the ground. The Terra Core balance trainer is an at-home Bosu ball taken to the extreme. You can slowly move up and down in the squat, or test your strength and balance in an extended squat hold. With an explosive move like a squat thrust, a little weight can go a long way. The top is made of high-density polyethylene that feels very durable and is easy. Accordingly, their role in performance and health-oriented strength training has increasingly emerged as a matter of interest to researchers and conditioning specialists. Rated 5. Don’t get us wrong, we love the Bosu Ball and you will still use it in camp, but the Terra-Core amps up some of our favorite workouts. A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic. Bosu Ball Vs Terra Core La relación calidad/precio de nuestros Bosu Ball Vs Terra Core no tienen competencia. Yvette's Total Fitness HIIT Cardio involving bodyweight, free weights and a BOSU Ball! Dumbbells needed: 8, 10s and 15s. Brady discusses how to use other pieces of equipment to make your workouts more challenging. My absolute favorite is the Bosu ball and I’m looking at getting one for my house. Stability balls and exercise balls are essentially the same thing. I found one article stating an opinion that wobble boards are better than BOSU domes, because wobble boards are harder to use. Stability Ball vs. The Terra-Core is really quite a sophisticated and highly compact piece of multi functional equipment and with its integral handles and rails and its 34 lbs weightiness the Terra-Core can even be used as a dumbbell. URBNFit Balance Board. Begin by standing about a foot behind the bosu ball. Like stability ball glute bridges, hip thrusts increase your range of motion. 96, Amazon)How to do it: Begin with your ball flat on the floor. Don't worry, all you need is a bosu stability ball. Also, the Pilates version targets the core more than the lower body. The ability to generate power and rotation in the lumbar spine. Inflate the BOSU® Ballast® Ball between 21” and 25” off the floor. The BOSU Balance Trainer was originally an acronym for “both sides up,” referring to the fact that either of its. Item Weight: Around 15 pounds. $ 129. . The aim of this study is to compare the effects of 5-week core training without equipment and with bosu-swiss ball on body composition, trunk extensor endurance, anaerobic power and some blood. Because you’re still doing a regular squat, and so you can still use the primary movers to power through. Instead of "sinking" into the dome, as you do with the original. Performing moves such as the plank and the pushup with your hands on a balance board can help you reap the same muscle- and stability-boosting benefits for your upper body that standing on a board. Originated in the field of yoga rehabilitation, the full name of bosu is "Both Side Up", which uses special equipment to exercise the body's sense of balance and other sports abilities, and the half ball is undoubtedly this special equipment. The Terra Core is a product with raving reviews and strong promises. Lower, then push your hips up again before touching the floor. $ 49. 99, Amazon) Best for Core Strength: Stealth Core Trainer ($149, Amazon) Best for Beginners: ProsourceFit Core Balance Disc Trainer ($19. BOSU Exercises . Hinge forward at hips; bring BOSU Ball down to the floor. Another idea of Garage Ninja Course focusing on FUN ( but improving: agility, flexibility, reaction) using BOSU Ball, Penalty Box, Terra-CoreWorld's best all natural fat burner Equipment: Battle Ropes, Terra-Core, Lebert Fitness, Slam Ball, BOSUStand on a BOSU with your feet hip-width apart. Fun strength and cardio circuit that can be adapted to a STEP or BOSU and Dumbbells! The Terra Core is a cross between a. Bend your knees while pushing your hips backward and keeping your core engaged, then push. The above findings were supported by the study done by Lizardo F. BOSU® – BOSU® is approved for 350 pounds. Kids will love the adorable design on this balance board that wobbles from side to side. With the standing leg, bend the knee and slowly lower the body down into a squat, balancing the body weight on the heel and keeping the back straight while leaning forward. 00 out of 5. ” A reference to the wide variety of ways a BOSU ball can be used. Some Bosu balls are designed for lighter home use only, while others can take the beating of regular gym workouts. 5/5 on Google: ⭐⭐⭐⭐⭐ 309 reviews. You can also use a BOSU ball for direct core training, as the two-sided surface makes for great variations of planks, sit-ups, and rotational ab exercises. It has an inflated side and a flat side, both of which you can use for different exercises. Begin the motion: Draw in your core. Engage your abdominal muscles, drawing your navel toward your spine. Which of the following is a primary reason that people purchase fitness tracking. When training on an unstable surface, the core automatically fires and contracts to keep the body upright. BOSU Balance Trainer:The BOSU Balance Trainer is a versatile and popular option for home use. Attached to the rib cage at each level of the thoracic spine providing stability and structural support. Balance boards. In Stock. Best Overall Balance Board: Bosu Ball. Gym Balance Core Ball with Resistance Strap. The added texture and markings allow for better grip. Repeat on the other side. It is essentially a stability ball cut in half. BOSU (or BOSU ball) - The BOSU acronym stands for “both sides utilized. Best Balance Board for Core Strength - Bosu Elite. 7/5 on Amazon: ⭐⭐⭐⭐⭐ 413 reviews. The Bosu is an iconic staple in balance training. 63. Every exercise you do is enhanced to the next level. Light and easy to carry. 43 Inches (D) Warranty: 1 Year Limited Warranty. The BOSU consists of an inflated rubber hemisphere attached to a rigid platform and is one of the best devices available to develop core development, stabilization and balance. The Terra-Core engages core stabilizer muscles, adding a third dimension to every movement. With its innovative "Reactive Dome™" and reinforced platform, the BOSU® Elite generates powerful elastic resistance, unlocking untapped muscle fibers. BOSU Crunch. No core activation: Researchers are split on the theory that sitting on an exercise ball increases core strength. Put your hands either across your chest or behind your head. But anything the BoSu can do, so can the Terra Core. 33 inches: 6-feet, 8-inches and above. Begin in a push-up position with your hands gripping the outer edge of the ball, legs straight back behind you. 99, Amazon) Best for Core Strength: Stealth Core Trainer ($149, Amazon) Best for Beginners: ProsourceFit Core Balance Disc Trainer ($19. Customer Favorite. A Bosu ball looks like you took a large cardio drumming or fitness ball, cut it in half, and attached it to a platform. After looking closer, I realized it is designed very differently and does not even compare. What to Know About Balance Boards. The activity of the rectus abdominis, external oblique abdominis, transversus abdominis/internal oblique. IT'S A STEP. Weight capacity: 450 lbs. The exercise or balance ball was actually created. (2017), which states that instability training devices like bosu ball trainer undermines the principle of training, i. 8. The BOSU ball provides an unsteady surface, forcing your core muscles to work harder to keep your axial skeleton stable. It is derivative equipment. Weighted BOSU Ball Squats. 69 shipping. Composed of 12 vertebral bodies (T1-T12) that make up the midregion of the spine. The Terra Core's innovative design makes it ideal for your at-home-workouts. It is not recommended to use heavy weights or bounce on a Bosu ball. For example, a bridge must be stable to. 00. Hold the other leg up for 30 seconds. B. Extend your right leg behind you and reach your left arm forward so both limbs are parallel to the floor, hips level. Sit with your chest up, shoulders back and core tight. Best Spring Board: StrongBoard Spring. ABS. A good Bosu ball costs around $75-$100, and plenty of other free apps are available to use with one. Bosu balls, balance beams, wobble boards, and balance pads) traini. . Here is a picture of one: As you can see, the bottom. 8 Best Balance Training Tools for Better Stability and Core. Step onto the center of the Bosu ball with one foot. This ball includes a workout DVD and a poster featuring 16 exercises. How to do it: Begin with your ball flat on the floor. Greater support and safety for elderly clients. b. BOSU Elite – Best Overall Option – Amazing quality, Most versatile, & perfect for experienced weightlifters who want advanced options. Blue. • NEW – Textured Quadrants for better hand/foot grip and precise body positioning. The reason a wobble board is better than a bosu ball is because the bosu ball keeps you in contact with the floor the whole time so it allows you to cheat a little bit. BOSU Ball: Lower Body Strength. Powertrain Yoga Stability Disc Home Gym Pilate Balance Trainer Blue. To do a Bosu Ball Russian twist take the following steps: Put the Bosu Ball with the flat part on the ground. it's a multifaceted group-x machine. Dimensions: 26" diameter, 8. Powertrain Balance Trainer / Bosu Ball – Purple. Don't worry, all you need is a bosu. You can perform dozens of balance, agility, strength, and proprioception exercises with this one simple item. 00. Extend the left leg straight, knees in line. . Twist your torso to your right as you squeeze your abs, bringing your left elbow to your right knee until they touch (if you can). 00. 1. The Terra Core is a cross between a STEP and a BOSU but even better. You get all the benefits of a stepper, bench, and balance trainer in one device. If you can't. #bosu #withmeThis 16 MIN Tabata Workout requires a bosu bull or a low aerobic step. Below, we put the BOSU ball on trial as we figure out whether you can. The BOSU Bonus. Like a Bosu Ball, it comes with an inflated side and a flat side. Unlike medicine balls that have limited. . 99. Bosus are usually 10 inches high and 26 inches around, and similar to a wobble board, Bosus' bubble shape creates enough instability to challenge your core. Best Overall Balance Board: Bosu Ball. Holds up to 159 kg (350 lbs. There are still a few Bosu Ball core exercises that focus on both abs and obliques. Your feet should be in line with your hands, and your body should be straight from head to heels. Balanční podložka vhodná jak pro skupinové a komerční tréninky, tak i pro domácí cvičení. Bosu. athletic skill and posture. Since highly trained individuals may already possess enhanced stability from the use of dynamic free weights, a greater degree of. However, it’s kind of like a set of training wheels on a bicycle. 4. The Terra-Core is 28 lbs in weight and offers many different workouts. Keep the other hand pushing on the Bosu ball. Start standing with hands clasped in front of chest, right leg forward and slightly bent, and left leg resting on round side of Bosu ball, heel high. Specially created to improve flexibility and strengthen your core. Also gliders if you have them. Reduced risk of injury: The instability of the Bosu ball can help to reduce the risk of injury, as it allows your muscles to work in a safer and more controlled manner. Best Advanced Balance Board: URBNFit Wooden Board. New Listing Gaiam Balance Disc Stability Core Trainer Wobble Cushion For Home Office Chair. It’s cheaper than a BOSU, yet just as effective. The most stability work that the majority of people would need can be easily replicated by unilateral work like split squats, step ups, and single-arm farmer walks.