The Ball Routine

 

Wall Ball Squat

-Get the ball on the wall and squat. One leg is much tougher.

 

 

 

thighs and butt

1x20

Hammy Ball Sequence

-Get your hips up as high as possible. Don't rest on the floor between reps.  Perform all reps of one movement before moving to the next. Good for the butt, hamstrings and calves.

 

 

hamstrings, calves and butt

1xmax

Ball Reverse Extension

-Elbows on the floor, lift the heels high. Works lower back, butt and hamstrings

 

 

 

hamstrings, butt and lower back

1xmax

Ball Leg Extension

-Elbows on floor, try to bend only at the knees. Good movement for the front of the thighs.

 

 

 

quads

1x20

Single Leg Calfraise

-Step on a block or step. Raise heel as high as possible, pause, return to start. No bouncing at the bottom. Use both feet to make easier, ad weight to make it tougher.

 

 

calves

1x20

Ball Push-up

-Hands on the ball, thumbs forward. Touch chest to the ball. Push ball against wall to make easier. Good chest and shoulder girdle exercise.

 

 

chest and shoulders

1xmax

Ball Roll-out

-Keep abs tight! Knees on floor is easier. Good abs and lat movement.

 

 

 

upper back and trunk

1x15

Tent Push-up

-Bend at the waist and start pushing. More of a shoulder workout on this one.

 

 

 

shoulders and arms

1xmax

Tricep Dive

-Grab a table, counter, chair etc. The lower the object, the harder the exercise. Move feet back to make harder as well. Great tricep work.

 

 

triceps

1x12

Wall Push-off

-Bodyweight version of the lateral raise. Lean against a wall and push yourself away with your elbow. The further your feet are away from the wall, the tougher it is.

 

 

shoulders

1x12

Russian Twist

-Keep shoulders on the floor, abs tight back flattened to the floor. Straighter the legs, the tougher the exercise. Works the obliques (waist).

 

 

obliques

1x15

Jacknife

-Hands on floor, legs or feet on ball. Pull in keeping hips high. The closer in the ball, the easier the exercise.Works your rectus abdominus.

 

 

trunk

1x20

Ball Crunch

-Curl the torso, do not sit up--crunch.

 

 

 

 

rectus abdominus

1x20