Stability Ball Band & Free Weight Work-out

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Lizbeth Cross
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1 Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone:

1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2

Push-ups on the Ball Keep elbows below shoulders

count of 4, hold for a count of 4 up (slowly) for a

position Chest press or fly on ball Start with elbows

Speed-one second up two seconds down Start position End

2 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End position Push-ups on the Ball Keep elbows below shoulders (towards hips) From start position down (slowly) For a count of 4, hold for a count of 4 up (slowly) for a count of 4 Can be done on floor Start position End position Chest press or fly on ball Start with elbows at or above shoulders (from floor) do not drop elbows towards floor. Slowly push weight up brining dumbbells together. Speed-one second up two seconds down Start position End position Chest press with sport cord Start with elbows below shoulders( towards floor) Push out for one second Return for two seconds

2. Upper Back Do 2 sets of 1 exercise Or Do 1 set of 2 different

object Start with arms extended at or below shoulder height.

Pinch shoulder blades together while pulling back.

Start with one side knee and hand on bench.

Slowly lift weight up, keeping elbow in while squeezing shoulder

(DO NOT ROTATE TORSO) One second lift Two second return Bent over

3 2. Upper Back Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Seated row with band Hook sport cord securely around object Start with arms extended at or below shoulder height. Lead straight back with elbows. Keep elbows in. Pinch shoulder blades together while pulling back. Pull for one second Return for two seconds One arm dumbbell row Start with one side knee and hand on bench. Opposite side hand with weight should be fully extended. Slowly lift weight up, keeping elbow in while squeezing shoulder blade in. (DO NOT ROTATE TORSO) One second lift Two second return Bent over seated row Sit on ball bending forward at the hip. Keep spine neutral (do not curve or hyperextend spine). Lead straight up with elbows, pinch shoulders together while lifting. One second lift Two second return Reverse Fly

4 2. Upper Back Start with sport cord around secure object at or about mid chest height with arms fully extended in front of you. Move arms out to side. Hands and elbows should not go behind shoulders. One second out Two seconds return

3. Latisimos dorsi Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Lat pull down on ball Securely attach sport cord to an object well

When elbows are above shoulders they should be slightly in front of shoulders. Pull down for one second, return for two seconds.

Start facing sport cord with arms above head at approx. 45 degrees. Engage transverse abdominals (suck in navel).

5 3. Latisimos dorsi Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Lat pull down on ball Securely attach sport cord to an object well above head height. With arms extended above head, pull down tucking elbows into ribs. When elbows are above shoulders they should be slightly in front of shoulders. Pull down for one second, return for two seconds. Start position End position Pull downs with bands, straight arm Securely attach sport cord to an object well above head height. Start facing sport cord with arms above head at approx. 45 degrees. Engage transverse abdominals (suck in navel). With arms extended lower hands to thighs without bending arms. One second down Two second return Start position Dumbbell pull over head Start lying down with arms extended above head. Lower arms to horizontal then return to vertical Two seconds lowering One second raising End position

4. Deltiods Pick two exercise 1 from A 1 from B A Lateral

side. Keeping arms extended raise arms laterally (out to

One second raising arms Two seconds lowering arms B Front

press with cords Stand on middle of sport cord with elbows at

Row Stand on middle of sport cord with arms extended in front

6 4. Deltiods Pick two exercise 1 from A 1 from B A Lateral raises with cords Stand on middle of sport cord with hands at side. Keeping arms extended raise arms laterally (out to sides) to shoulder height. One second raising arms Two seconds lowering arms B Front raises with cords Stand on middle of sport cord with hands at side. Keeping arms extended raise arms towards front to shoulder height. One second raising arms Two seconds lowering arms A Shoulder press with cords Stand on middle of sport cord with elbows at shoulder height palms facing forward. Extend arms straight above head. One second raising arms Two seconds lowering arms B Standing Row Stand on middle of sport cord with arms extended in front of thighs with palms facing back. lift hands up to shoulder height raising elbows to sides. One second raising arms Two seconds lowering arms

5. Biceps Do Both Bicep curl with sport cord Stand on middle of sport cord with arms extended, palms facing forward. Keep elbows tucked in. Raise hands to halfway between elbow and shoulder.

7 5. Biceps Do Both Bicep curl with sport cord Stand on middle of sport cord with arms extended, palms facing forward. Keep elbows tucked in. Raise hands to halfway between elbow and shoulder. Return to start. Hold spine neutral (do not curve or hyperextend), do not rock at hips. One second raise Two second return Reverse bicep curl with cord Same as above only with palms facing back. Forearms may fatigue early so fewer reps may be required.

6. Tricep Pick 2 exercises Tricep extension with cords Start with sport

and head height with elbows bent at 90 degrees hands prone (facing

Do appropriate number of reps to fatigue then same number of pulses

Hold spine neutral, do not bend spine or rock at hips.

Stand with knees slightly bent involved side leg back bending forward

On involved side keep elbow against side with arm bent at 90 degrees.

1 second straightening 2 second return Tricep Dips Place hands on bench

Extend legs out in front (feet may be elevated for more resistance)

8 6. Tricep Pick 2 exercises Tricep extension with cords Start with sport cord securely attached to stable object in front of you between waist and head height with elbows bent at 90 degrees hands prone (facing down) extend arms down to side. Do appropriate number of reps to fatigue then same number of pulses straight arm. On last rep hold for a count of ten. Hold spine neutral, do not bend spine or rock at hips. 1 second down 2 seconds return Bent over tricep extension (Kickback) Stand with knees slightly bent involved side leg back bending forward at waist. On involved side keep elbow against side with arm bent at 90 degrees. Straighten arm, return. 1 second straightening 2 second return Tricep Dips Place hands on bench with fingers facing forward. Extend legs out in front (feet may be elevated for more resistance) Torso should be near vertical. Lower body by flexing arms. Keep elbows pointing back. Do not let elbows go above shoulders. Overhead tricep with cord Stand on middle of sport cord with arms behind neck palms facing up. With elbows facing forward extend arms above head, return to start position. 1 second up 2 second return

Legs should be extended straight out in front of you.

Repeat until fatigue. Then do opposite leg while previously involved leg recovers. 2-3 sets.

over toes. Start with legs extended, knees not locked.

Hold a free weight in each hand for more resistance. Muscle fatigue should be achieved in 15-20 reps.

9 7. Quads, adduct, abduct. Pick 2 exercises Leg lifts Start sitting on floor against wall or with arms extended behind you. Legs should be extended straight out in front of you. Lift leg up, while leg is elevated do three pulses, then lower leg without touching the floor. Repeat until fatigue. Then do opposite leg while previously involved leg recovers. 2-3 sets. Ball against the wall (squats) Start with stability ball against the wall at lower back height. Feet should be shoulder width apart. Feet should be in front of you far enough that when hips are lowered to knee height knees are above ankle not over toes. Start with legs extended, knees not locked. Lower body until hips are at or slightly above knee height. Return to start position. Hold a free weight in each hand for more resistance. Muscle fatigue should be achieved in reps. Add weight as needed. Lunges Start with knees slightly bent with one foot in front of the other, with your feet slightly farther apart than in a normal step, keep spine neutral, flex the forward leg until thigh is horizontal, do not let hip go below knee height. Return to start position. Hold a free weight in each hand for more resistance. If feet are farther apart, front to back, more emphasis is placed on the glute, (butt) closer puts more on quad (front of leg).

horse) Knees should be inline with hips or just slightly forward.

secure object at about ankle height with cord wrapped around inside of

Start with leg abducted (away from centerline of body) with cord under

1 second adduction (moving inward) 2 seconds returning to start position

object with cord wrapped around outside of Start with leg adducted

10 7. Quads, adduct, abduct. Adduction Ball Squeeze Straddle stability ball with legs (like riding a horse) Knees should be inline with hips or just slightly forward. Squeeze ball in, while holding squeeze do three pulses, release. Do reps. On last rep do pulses, on last pulse hold for a count of ten. 1-2 sets. Straight Leg Adduction with cord Attach handles of sport cord around secure object at about ankle height with cord wrapped around inside of ankle. Start with leg abducted (away from centerline of body) with cord under tension. Adduct leg across centerline of body. Return to start position. 1 second adduction (moving inward) 2 seconds returning to start position Straight Leg Abduction with cord Attach handles of cord around secure object with cord wrapped around outside of ankle. Start with leg adducted (inward) beyond centerline of body. Abduct leg (move outward to side), return. 1 second abduction 2 second return Side Leg Raises Lay on side, resting on elbow. With legs extended abduct (raise ) top leg. Do three pulses at top of raise. Lower leg without letting foot touch to keep under load. Do until fatigue. Two sets per side.

8. Hamstrings Pick 2 exercises Ball Roll (double, single) Start by lying on

Palms can be faced down for more stability.

return to start position. Work up to two sets of twenty.

is needed do the same motion with one leg elevated off the ball.

by laying on your back, palms facing down by your side with heels close to

Push down through the feet slowly lifting hips off of floor until thighs

11 8. Hamstrings Pick 2 exercises Ball Roll (double, single) Start by lying on back with ankles on top of ball, hips elevated and palms up. Palms can be faced down for more stability. With hips elevated slowly roll ball in bending at both the knees and hips, return to start position. Work up to two sets of twenty. When this can be done, for additional challenge, do the same motion without bending at the hip. When two sets of twenty of this motion can be done and additional challenge is needed do the same motion with one leg elevated off the ball. Speed - 1 second rolling ball in 2 seconds return Bridge( Hip raises) Start by laying on your back, palms facing down by your side with heels close to buttocks. Push down through the feet slowly lifting hips off of floor until thighs are aligned with torso. Hold this position for a count of three, lower hips without letting buttocks touch floor. work up to two stets of twenty. When additional challenge is needed do same motion with one leg off of floor. Alternate legs between sets per set.

9. Glutes Pick 2 exercises Standing hip extensions Start with sport

cord wrapped under tension around back of ankle. Extend hip.

Repeat until fatigue. Do two sets of ten to twenty per side.

kneeling on one knee. Place weight behind knee on unsporting leg.

One legged squats with ball Stand on one leg with hands resting on

12 9. Glutes Pick 2 exercises Standing hip extensions Start with sport cord handles securely attached to object at about ankle height and cord wrapped under tension around back of ankle. Extend hip. For additional benefit do three pulses at end of extension. Repeat until fatigue. Do two sets of ten to twenty per side. Donkey kicks with weights Lean on both hands or elbows while kneeling on one knee. Place weight behind knee on unsporting leg. Extend hip as high as possible hold for a count of three. Return half way to floor and repeat. Do two sets of ten to twenty per side. One legged squats with ball Stand on one leg with hands resting on ball. Hold upper body stationary while bending involved leg. Do not follow ball out with upper body. Return to start position. Work up to two sets of ten to twenty per side.

ball of foot to raise heel. Do two sets of 15-20.

13 10. Calves One legged calf raises Stand on one foot on a step or floor with one hand against wall for support press down on ball of foot to raise heel. Do two sets of add a free weight for more resistance. One second raise Two second return

11. Abdominals Pick three exercise 1 from A 1 from B 1 from C Or combination that give you A, B,

Slowly roll ball in by bringing knees in to chest. Work up to two sets of twenty.

A Reverse Crunch Start by lying on back on top of ball with ball at lower back and hands above

Bring knees into chest, then extend legs until tension is felt in lower abs, then return to start

To increase difficulty move ball slightly closer to shoulders.

C Crunches Start With both feet on floor and ball under mid to lower back and spine slightly hyper

14 11. Abdominals Pick three exercise 1 from A 1 from B 1 from C Or combination that give you A, B, and C. A Pikes Start with hands on floor and ball under shins. Slowly roll ball in by bringing knees in to chest. Work up to two sets of twenty. To advance strength, do same move without bending the knees by raising the hips up. A Reverse Crunch Start by lying on back on top of ball with ball at lower back and hands above head holding a secure object. Bring knees into chest, then extend legs until tension is felt in lower abs, then return to start position. Work up to two sets of twenty. To increase difficulty move ball slightly closer to shoulders. To prevent lower back strain curl in pelvis as legs are extended. C Crunches Start With both feet on floor and ball under mid to lower back and spine slightly hyper extended. Slowly curve spine upward tucking ribs into stomach. Return to start position. Do not do a complete sit up, this is to target primarily the upper abs. Work up to two sets of twenty. To increase resistance move ball closer to hips. To further increase resistance hold a free weight on chest. To include obligues alternate twisting right to left on each crunch.

11. Abdominals B Obilque crunches on ball Start with both feet against a wall, top leg forward with ball under obligue

Work up to two sets of twenty. To increase resistance move ball closer to hips.

A/B/C Plank with Oblique Crunches Plank position: lying prone (face down) on floor with body weight supported on elbows

Hold for 20-60 seconds then turn to one side, top leg forward heel to toe, with upper body resting on elbow.

Do 10-20 slow, followed immediately by 10-20 fast, then back to plank for 20-60 seconds, then turn to do opposite side.

Position 1 A/B/C Punches Position 2 Position 3 Sit on floor with feet extended out in front with slight bend in knees

15 11. Abdominals B Obilque crunches on ball Start with both feet against a wall, top leg forward with ball under obligue at about waist height and spine curved laterally over ball. With hands at chest or behind head lift up into a crunch. Work up to two sets of twenty. To increase resistance move ball closer to hips. To further increase resistance hold a free weight on chest. A/B/C Plank with Oblique Crunches Plank position: lying prone (face down) on floor with body weight supported on elbows and toes. Do not drop or raise hips. Hold for seconds then turn to one side, top leg forward heel to toe, with upper body resting on elbow. Lower hip almost to floor then crunch hips up. Do slow, followed immediately by fast, then back to plank for seconds, then turn to do opposite side. To decrease difficulty both motions can be done on knee (s). Position 1 A/B/C Punches Position 2 Position 3 Sit on floor with feet extended out in front with slight bend in knees and a light free weight in each hand. Lean back until tension is felt in abs. Take right hand and punch low to the left while rotating shoulders, then punch right with left hand while rotating shoulders. Then punch left at chest height, right at chest height, left at head height, right at head height. Progress from 1 punch in each position then 2s, 3s-6s. To increase difficulty add weight and lean back farther, then alternate lifting leg of ground.

floor. Repeat motion passing ball back to feet. Repeat until fatigue.

16 A/C 11. Abdominals Ball Pass Lay on back with legs extended and ball between ankles and arms extended above head. Simultaneously raise legs up while lifting shoulders up and passing ball to hands. Simultaneously lower arms above head and feet towards floor without touching floor. Repeat motion passing ball back to feet. Repeat until fatigue. Position 1 Position 2 Position 3 A Circle with ball between ankle Lay on back with ball between ankles. Lift legs up, do several large circles clockwise then several large circles counter clockwise Position 1 Position 2 A/C Planks on ball Plank position: lying prone (face down) on floor with body weight supported on elbows and toes. Do not drop or raise hips. Hold for seconds. Repeat! Do not rest chest on ball!

12. Back Extension Do both A or B Or just A/B A Lower back extension

Slowly raise both feet straight up to hip height, hold for a count of

If you have lower back problems or concerns, raise one leg at a time.

B Upper back extension Start with ball under stomach and both hands and

Slowly raise shoulders and arms up to hip height, hold for a count of

and Lift right arm and left leg together, hold for a count of three,

17 12. Back Extension Do both A or B Or just A/B A Lower back extension Start with ball under stomach with both hands and feet on floor. Slowly raise both feet straight up to hip height, hold for a count of three. If you have lower back problems or concerns, raise one leg at a time. Do not over do this exercise. B Upper back extension Start with ball under stomach and both hands and feet on floor. Slowly raise shoulders and arms up to hip height, hold for a count of three. Do not over do this exercise. A/B Alternating Superman Start with ball under stomach and both hands and feet on floor. Lift right arm and left leg together, hold for a count of three, then left arm and right leg. Alternate between sides. Do not over extend arms and legs. The object is to get as long as possible, not as high as possible. Can be done on floor on hands and knees

Quick Workout Quads, hamstrings, Glutes, bicep, deltoids Start

free weight in each hand. Feet should be shoulder width apart.

lowered to knee height, knees are above ankle not over toes.

Lower body until hips are at or slightly above knee height,

Hold position and lift elbows out to side then push weights

Position 1 Position 2 Position 3 Position 4 Position 5 Chest,

Abs, hip flexors From start position slowly lower body then push

Speed- one second up two seconds down Then slowly roll ball in

18 Quick Workout Quads, hamstrings, Glutes, bicep, deltoids Start with stability ball against the wall at lower back height, and a free weight in each hand. Feet should be shoulder width apart. Feet should be in front of you far enough that when hips are lowered to knee height, knees are above ankle not over toes. Start with legs extended, knees not locked. Lower body until hips are at or slightly above knee height, while doing bicep curl. Hold position and lift elbows out to side then push weights above head. Reverse motion and return to starting position. Position 1 Position 2 Position 3 Position 4 Position 5 Chest, Triceps, Anterior Deltoids. Abs, hip flexors From start position slowly lower body then push back up. Keep elbows slightly below shoulders towards hips. Speed- one second up two seconds down Then slowly roll ball in by bringing knees into chest. Work up to two sets of twenty. To advance strength, do same move without bending the knees by raising the hips up. Position 1 Position 2 Position 3 Position 4

Quick Workout Back, and triceps Start in plank position on ball by

keeping the elbows in as you raise them and pinch shoulders blades

Position 1 Position 2 Position 3 Oblique Start with both feet

waist height and spine curved laterally over ball.

To further increase resistance hold a free weight on chest.

19 Quick Workout Back, and triceps Start in plank position on ball by resting upper torso on the ball with feet shoulder width apart, do not curve spine over ball. With a free weight in each hand complete a rowing movement by keeping the elbows in as you raise them and pinch shoulders blades together. Then extend arms raising up weight. Position 1 Position 2 Position 3 Oblique Start with both feet against a wall, top leg forward with ball under obligue at about waist height and spine curved laterally over ball. With hands at chest or behind head lift up into a crunch. Work up to two sets of twenty. To increase resistance move ball closer to hips. To further increase resistance hold a free weight on chest. Position 1 Position 2 Lats and Chest, Glutes Start with ball under shoulders and supporting head. Keep hips up. With weight in hands and arms extended above chest, lower weight over head, then return to start position. Position 1 Position 2 Position 3

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