| – |
Stability Ball Workout 10
- Complete in a straight set with only 30 sec. in between sets.
Pushup (both feet on ball)
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
Supine Twist with med ball
1. Lie on your back with the ball under your upper shoulders and hold onto a medicine ball above your chest.
2. Keeping the ball in front of your chest rotate your shoulders and trunk until the ball is facing the side.
3. Try to keep your hips somewhat stable and facing the ceiling during this movement.
4. The movement should initiate from your trunk. Alternate sides until the prescribed repetitions are complete.
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.
Bent Over Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
Ball Crunch with band
1. Start by lying on top of the ball with the small of your back towards the top of the ball.
2. Place the stability ball in such a position so that the band is behind your head to start the movement. Crunch up and keep your hands and the band behind your head.
3. Return to the starting position and repeat for the desired repetitions.
Seated Nuetral Grip Curls with Band on Ball
1. Start by sitting on the ball with the band secured under your feet. Your palms should be facing inward (nuetral grip).
2. Curl the band up towards your shoulders keeping your elbows at your sides.
3. Return to the starting position and repeat.
Leg Alt Arm Chest Press
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 alternate and press the dumbells up above your chest.
3. Continue for the required number of repetitions. Switch legs for the next set.
Wall Squat
1) Place flexaball against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.
3) Bending at the hips and knees, lower body until thighs are parallel to the ground. DO NOT allow knees to extend past the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially.
Seated Shoulder Press on 1 Leg
1) Sit in upright position with feet shoulder width apart and knees slightly bent. Raise one leg up off the floor and maintain your balance.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
DB tricep extensions on ball
1) Sit in upright position on a ball.
2) Start position: Lie onto back and bring the dumbells to your chest. Press dumbells up so that the dumbells are directly over upper chest.
3) Lower dumbells toward forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
