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Stability Ball Workout 3
Complete 4 exercises in a row and then rest 1 minute.
Repeat those same 4 exercises in a row and rest again.
Repeat for the 3rd set as described above.
Then go to the next 4 exercises and do the same. Finish with the final group of exercises utilizing the circuit training style.
Incline Flye
1) Lie back onto a ball with your body at an incline (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the upper chest region.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DB’s on shoulders, then onto thighs or at sides.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
Pushups with hands on ball
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.
Alternating Single Leg Bridge
Rollout on the ball until just your feet are on the ball and you are forming a bridge.
Keeping this position lift one foot off of the ball and hold for 1-2 seconds.
Return to the starting position and repeat with the other leg.
Barbell Pullover on ball
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Place barbell on chest with hands in an overhand grip.
4) Start position: Extend elbows and raise barbell even with the eye-line.
5) With elbows slightly bent, lower barbell back even to slightly below head level.
6) Return to start position.
Crunch (feet on ball)
1. Start position: Lie back onto floor or bench with knees on top of the ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Supine Bridge Leg Curls
1. Lie on your back and place your feet on top of the ball.
2. Push your feet into the ball so that your hips are elevated up off the floor.
3. Slowly curl your legs in towards your hips keeping your hips elevated off the ground.
4. Return to the starting position and repeat.
DB Lunge
1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides.
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe – may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
