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Stability Ball Workout 7
Complete in a circuit fashion completing the 1st 4 exercises and then moving to the next circuit of 4 exercises and then finishing with the final circuit of 4 exercises.
Leg DB chest press on ball
1. Start by lying on your back on the ball. Holding a dumbell in each hand with your elbows out raise one leg off the floor.
2. Contract your abdominals to maintain stability and once you are stabilized press the dumbell up above your chest.
3. Continue for the required number of repetitions and then repeat with opposite leg on the next set.
Oblique Crunch with Medicine/Stability 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 lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands above head holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling and bring medicine ball towards opposite hip.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Pull Over
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 dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
4) Start position: Extend elbows and raise DB even with the eye-line.
5) With elbows slightly bent, lower DB back even to slightly below head level.
6) Return to start position.
7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.
Wall Squat with resistance
1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.
Lateral Raise
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.
3) Raise DB’s to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Prone Reverse Flye on ball
1) Lie face down with chest supported by a stability ball. Feet should be wider than shoulder width apart for stability. 2) Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
3) With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
4) Return to start position.
Single Leg Bridge and hold
1. Start by lying on your back with the ball under the upper part of your back.
2. Bring your hips up so that they are parallel to the ground.
3. While maintaining this position lift one leg off the ground and try to extend it.
4. Try to hold this position for the recommended time. Repeat with the other leg.
One Arm Bride on Ball with Reach
Starting Position: Start on your knees with one forearm on the ball.
Roll yourself out towards the ball using the one arm to support your weight until your body is semi straight.
Return to the starting position and repeat with the other arm.
Calf Raise
1) Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward.
2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.
Seated Bar Curl and Press on Ball
1. Start by sitting on a resistance ball and holding the barbell on your thighs. Hold the barbell with your palms down.
2. Curl the barbell up to shoulder level and then press the barbell over your head.
3. Return to the starting position and repeat.
4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back.
Single Leg Curl (on ball)
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heel of one foot on top of Flexaball. Other leg should be held in the air above ball. Raise hips off floor by pushing heel down into ball.
3) Curl ball towards glutes by flexing at the knee. Hips should remain off floor
.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, raise hands up over chest.
Incline overhead tricep extension
1. Lie on your back on the ball and drop your hips towards the floor.
2. Hold the dumbells above your chest with your arms extended.
3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees.
4. Return to the starting position and repeat.
5. Try not to move your elbows or upper arm during this movement.
