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Stability Ball Workout 05

Stability Ball Workout 05

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Stability Ball Workout 5

  • Complete in a circuit of 3-4 exercises per circuit

Dumbbell Press on Ball

1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on ball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing forward.
4) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.
5) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. If maintaining stability is difficult, lower hips below parallel until stability is established.

Lower Abs In and Out

Sit in a seated position and place a stability ball between your legs.
Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
Return to the starting position.

Supine hamsring curl with bridge

1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.

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.

Wall Squat Hold with resistance

1. Start by placing the ball behind the small of your back and stand on the resistance band.
2. Squat down to a parallel position and continue to keep tension on the band.
3. Hold this position for the recommended time and then repeat.

Front Raise

1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3) Raise DB’s to front 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.

One Arm Tricep Extension

Sit in upright position on a flat bench. Grasp one DB and rest it on corresponding thigh.
Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.
Lower dumbbell towards your chest by bending elbows to 90°. Elbows should remain pointing out away from the body.
Return to start position.
Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Point rollout on ball

1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.

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 Alt Band Curl on Ball

1. Start by sitting on a resistance ball with your band secured under your feet.
2. Curl one hand up with your palm up until it reaches shoulder height.
3. Return to the starting position and repeat with the other arm.
4. Alternate this movement back and forth until the repetitions have been completed.

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.

Stability Ball Workout 11

Stability Ball Workout 11

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Stability Ball Workout 11

  • Complete in a circuit fashion of 3-4 exercises per circuit

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.

Stability Ball Crunch

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 across your chest. 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 shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

legged ball 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) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee 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.

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.

Single Leg Hip Extension on Ball

1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest.

Knee Lift

Lie on your back and place a stability ball behind your knees.
Secure it with the backs of your legs and your feet.
Lift your knees towards your chest and then return to the starting position.

Low Back Extension

1) Lie face down on flexaball with knees and feet on floor.
2) Flexaball placement should be at abdominal to lower chest region.
3) With hands on chest, raise trunk 4-8 inches.
4) Lower to start position.
5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.

Pushup on knees with hands on the ball

1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position.
3. Keeping your body straight throughout the movement repeat for the required number of repetitions.

Seated DB Curl and Press on Ball

1. Start by sitting on a resistance ball and holding the dumbells at your sides. Hold the dumbells with your palms up.
2. Curl the dumbells up to shoulder level and then press the dumbells 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.

Seated Band Shoulder Press on Ball

1. Start by sitting on a resistance ball with the band secured under your feet. Hold on to handles and bring them to shoulder level.
2. Press your arms up over your head until your arms are extended.
3. Return to the starting position and repeat.

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.

Stability Ball Workout 10

Stability Ball Workout 10

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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.

Stability Ball Workout 11

Stability Ball Workout 09

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Stability Ball Workout 9

Complete in a circuit fashion of 4 exercises for the first two circuits and 3 exercises for the final circuit.

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.

Calf raises on ball

1. Lie on your back on the ball and have your knees bent at 90 degrees.
2. Holding this position raise your heels off the ground until your ankles are fully extended.
3. Return to the starting position and repeat.

Alternating Crunch

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 behind head with elbows back and out of sight. 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 shoulders up and rotate your shoulders to the left.
5) Return to start position and repeat to the other side.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Supine hamsring curl with bridge

1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.

Prone Row with Ball

1. Lie face down on a stability ball so that the ball is under your lower abdomen.
2. Holding two dumbells row them up towards your shoulders keeping your elbows out wide and back staying flat.
3. Remember to pinch your shoulder blades together as you row and keep your upper body stable.

Wall Sit with ball

1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

Arm to Leg Exchange

1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

DB preacher curls on ball

1. Kneel on one knee and place one arm over the stability ball.
2 Your tricep should be resting against the ball.
3. Curl the dumbell up and then extend until your arm is almost completely extended. Stop just short of locking out your elbow.
4. Repeat for the prescribed reps and then repeat with the other arm.

Reverse Fly with Cobra

1. Start by lying face down on the ball below your abdomen and hold dumbells down towards the ground.
2. Slowly arch your lower back and hold this position. While holding this position bring the dumbells out and up until parallel with your shoulders.
3. Pinch your shoulder blades in towards your spine while doing this.
4. Return to the starting position and repeat for the recommended repetitions.

Seated Upright Row on Ball with Band

1. Start by sitting on a ball with the band secured under your feet or the ball.
2. Raise the band up by pulling with your hands up towards your shoulders.
3. During the movement keep your elbows higher than your hands or try to lead the movement with your elbows.
4. Return to the starting position and repeat.

Arm seated tricep extension on ball

1. Start by placing the band under the bench or seat and grabbing one end of the band with your hand.
2. Sitting in an upright position with your abs tight extend your hand over your head until your arm is straight.
3. Keep elbow pointed towards the ceiling and bend elbow to repeat movement for the recommended repetitions.
4. Repeat with the other arm.

Stability Ball Workout 05

Stability Ball Workout 08

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Stability Ball Workout 8

Complete in a straigh set fashion with only 1 minute rest in between sets.

Dumbbell Press on Ball

1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on ball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing forward.
4) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.
5) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. If maintaining stability is difficult, lower hips below parallel until stability is established.

Kneeling Twist on Ball with Bar

Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Take a bar and place on your shoulders while maintaining balance.
Twist your shoulders back and forth keeping good posture.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.

Single Leg Hip Extension on Ball

1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest.

DB bentover row with ball

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 ball 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.
5) Remember to keep back and head straight – hyperextension, flexion, or trunk rotation may cause injury.

legged ball 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) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee 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.

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.

Incline DB chest press on SB ball

1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.

Supine Bicep Curl

Sit in upright position on flexaball with feet flat on floor.
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.
Start Position: Extend arms so that the dumbells are towards the ground in front of the ball.
Curl dumbells up to the top position. Avoid flexing the arm forward using the shoulder.
Return to the starting position and repeat.

Stability Ball Front DB Shoulder Raise

1. Lie face down on stability ball.
2. Start position: Position arms to side of body with thumbs pointing down.
3. Raise arms up above head and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead.

Stability Ball Lying Side Raise

1. Lie on your side on a stability ball.
2. Start position: Grasp DB’s with an underhand grip (palm facing down). Arm should hang down at sides with elbows slightly bent.
3. Raise DB to side of body until the DB is straight overhead. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.

DB Overhead Tricep Extension

1) Sit with feet shoulder width apart in an upright position.
2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension or flexion may cause injury.
6) To add intensity to the exercise bring feet together so they are touching. This will decrease your center of gravity and make your core work harder to stabilize the upper body.

Stability Ball Workout 07

Stability Ball Workout 07

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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.