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WebMar 24, 2024 · Step 1: Flip the Bosu ball around so that the flat side is facing up. Place one foot on top of the ball and leave the opposite foot on the ground behind you. Step 2: Press through the heel of your front foot to rise up on the ball. Bring the opposite knee up and in toward your chest while balancing on the standing leg. WebApr 21, 2024 · This is a great teamwork exercise as the passers need to throw at the same time and the receivers have to co-ordinate switching with each other. 6. Four square Format: Open space Equipment: None Set up so that everyone faces the same way with an imaginary square around them divided into four quadrants. blood and wine shaelmaar