Stand on the floor in front of the dome, about 12 inches away from the platform.
Keep the feet about hip width apart.
Maintain good, upright posture and neutral spinal alignment.
Movement :
Flex the hips and knees, performing a squat movement.
Lower the glutes all the way down to seated on top of the dome.
Contract or brace the abdominals and slightly lean the upper body back while extending the knees and legs straight out.
Keep the heels on the floor for more support or lift the feet in the air for greater challenge.
Pause and hold the position.
Simultaneously bring the feet back in toward the platform and bring the trunk back into neutral seated position.
Press into the feet, lifting back up to standing.
Perform eight to 20 repetitions to fatigue.
WOOD CHOP - KNEELING ON SB WITH MB
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Allow yourself a few moments to become comfortable kneeling on the ball.
Activate transverse by pulling belly button towards the spine and hold there for the entire exercise.
Start with ball slightly above shoulder height.
Movement :
Move ball in a 45 degree direction from above shoulder to slightly below opposite hip in a controlled movement.
At completion of this movement return to the starting position and repeat. Upon completion of these reps. Change to opposite side.
All movements to be very controlled.
Lift comfortable weight ball, it will become heavy quickly.
Keep transverse activated at all times.
SB PERTURBATIONS
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Maintain tall posture throughout the exercise, good stability through the abdominal complex, and neutral spine angles.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
This movement involves holding a Stability Ball out from the chest while a trainer taps on the ball in different patterns
Stand tall with your knees slightly bent, your feet shoulder width apart pointing straight, and your hands holding a Stability Ball with arms straight out from the chest (as shown)
The client will hold the ball still while the trainer will lightly tap the SB in different patterns (as shown in video link)
To increase demand, simply tap the SB with more force
TRAINERS: ensure that the client braces the abdominal complex and that taps start off light, then gradually increase as the clients ability to hold the SB still increases
FOUR SQUAT FLIP SWITCH
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Stand on the floor to one side of the dome with the feet approximately 24 inches from the platform.
Maintain good, upright posture and neutral spinal alignment.
Step to the side with the inside leg and place that foot on top of the dome.
Flex the hips and knees and perform a squat movement, loading the outside leg.
Movement :
Press down deeper into the squat movement four times.
Leap onto the dome with the outside foot, turning 180 degrees (flip switch) in towards the dome while leaping.
Land with one foot on the dome and the other foot on the floor, facing the opposite direction from the starting point.
Repeat the exercise on the other side, turning back to the starting position.
Perform eight to 20 repetitions to fatigue.
Perform the exercise on both sides of the body.
PUSH UP - MEDICINE BALL CLAP
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Prepare for this motion by keeping a lengthened position in the body.
Movement :
This movement involves a wide push up followed by a plyometric narrow push-up on the med. ball
Start with the med. ball under the chest and hands slightly wider than shoulder width (as shown)
Perform an explosive plyometric push-up (so that your hands leave the ground)
Once in the air, quickly move hands to the med. ball and perform narrow plyo. push-up
Repeat back and forth for desired number of reps
TRAINERS: watch for hiking at the hip or a sway in the lumbar spine – these may be indications of fatigue
SQUAT W/ BOSU BALL
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :
This movement utilizes the Bosu ball with the flat side up.
With the hands to the side of the body, perform a squat movement.
Repeat for desired number of reps.
TRAINERS: Ensure the client does NOT exhibit the following: adduction of the lunging knee, collapsing of the trunk (excessive flexion) or rounding position in the upper back – these may be signs that the exercise is too advanced.
SIDE TO SIDE HOPS ON SB
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
Begin this drill by placing your hands on the stability ball, chest over the ball.
With some weight on your arms, squat down and explosively jump laterally.
Land on the toes, then the heels.
Repeat to the other side.
TRAINERS: watch for even foot position on landing (footprint consistency), and good alignment in the lower body.
DOME JUMPING SQUAT
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Stand in a centered position on top of the dome with the feet about hip width apart or slightly narrower.
Movement :
Slowly flex at the hips, knees and ankles and perform a squat movement.
Allow the arms to reach forward to counterbalance the backward motion of the hips.
Pause at the bottom of the movement and jump straight up in the air.
Land on top of the dome and "stick" the landing with the knees bent slightly.
Extend the hips and knees and return to the starting position.
Perform eight to 20 repetitions to fatigue.
JACK-KNIFE WITH PUSH UP ON SB (1 LEG)
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
Place shins on the stability ball.
Activate core with a drawing in and pelvic floor contraction.
Movement :
With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
Bring your legs back into triple extension (at hip, knee, and ankle) and do a push up.
Once your arms are in full extension, repeat movements.
AVOID letting your back sag by keeping the core engaged and activating the glutes and lats.
Progression Considerations :
With your arms extended, perform a 1 leg stability ball roll – in crunch by bring one knee to your chest and the other leg stays straight and out to the side (as shown).
Bring your leg back into triple extension (at hip, knee, and ankle) and do a push up.
Once your arms are in full extension, repeat movements.
AVOID letting your back sag by keeping the core engaged and activating the glutes and lats.
PASSES - SITTING ON SB W/ MB
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :
Start sitting tall on the stability ball, with the feet shoulder width apart.
The more narrow the base of support (feet) the more difficult the exercise.
While maintaining proper spine angles and adequate drawing in manoeuvre, perform a chest pass to the partner - start with a very light medicine ball and perfect the movement before adding more load.
TRAINERS: if you notice that the client is not decelerating the med. ball effectively (they lose their balance or the stability ball moves excessively) regress the exercise and build more core stability before continuing
CHEST PASS - MB 1 ARM ROTATIONAL
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Initiate a thorough dynamic warm-up prior to starting this exercise, in order to engage the nervous system.
Assume a staggered stance where the forward leg is weight bearing, and the back heel is off the ground.
Feet pointing straight ahead even though staggered.
Movement :
Start with chest tall and shoulder blades depressed and retracted.
Activate drawing in with good pelvic floor contraction.
Position MB on side of body that has the trailing leg.
Hold MB close to chest with elbows high. Support ball with other hand.
Movement is the simultaneous summation of hip rotation, torso rotation and arm extension as the ball is accelerated away from the body.
Allow back toe to pivot as hips turn.
Progressions:Stable to unstable (unstable surface i.e. core-board, airex pad).
MB WALL THROW AND CATCH W/ PIVOT
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
This movement involves a shovel pass into the wall with a 180° turn
Stand approximately 1 meter (2 feet) away from the wall, with the line of the shoulders perpendicular to the wall
Stand with the feet slightly wider than shoulder width, and the toes pointing out slightly
Rotate the medicine ball towards the outside leg and ‘load’ (squat slightly maintaining a upright chest position) – as shown
Push off with the outside leg and rotate the med ball, throwing it towards the wall
Once you catch it at chest height, quickly shuffle the feet so that you turn 180°, rotating in the opposite direction to throw the ball against the wall
Repeat back and forth motion as shown for the desired amount of reps
SIDE SHUFFLE W/ MEDICINE BALL BOUNCE
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Ensure that the client is proficient at the frontal plane lunge and the side gallop before prescribing this exercise
You will need a medicine ball that can bounce
Movement :
This movement involves a side gallop with a power medicine ball bounce
Start with the med ball at shoulder height and perform one side gallop (as shown)
As the outside leg (the one you are traveling towards) lands, load the med ball overhead and perform a powerful thrust of the med ball towards the ground
As it returns up, catch it about shoulder height, side gallop once in the opposite direction and load the med ball over head
As the outside leg land, powerfully bounce the med ball … catch and quickly change the direction of gallop (as shown)
Repeat for desired number of reps
THROW - OVERHEAD W/ MB
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Stand with back to a wall, feet shoulder width apart and toes pointed straight ahead.
Hold a medicine ball of 5-10% bodyweight with hands at knee level.
Keep chest up, abdomen drawn in.
Movement :
Begin to lower into a semi-squat position and then quickly explode by jumping off the ground, extending arms overhead and throwing the medicine ball off the wall.
Release the ball before arms pass ears and do not allow the back to go into hyperextension.
Land in a controlled and stable manner avoiding all compensation.
DROP AND CATCH - SUPINE ON FLOOR WITH SB
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Lying on floor in supine position, place hands under neck to support, making sure chin is pointing towards ceiling.
Activate transverse abdominus by pulling in belly button towards spine and maintain there for entire exercise.
Place ball between feet and slowly lift off the floor.
Movement :
With feet elevated above the floor, allow the ball to drop to the floor.
Upon its return catch the ball with both feet hold for three seconds and repeat.
Very important to keep transverse activated at all times.
If you feel any back pain discontinue immediately.
Technique is important, don’t sacrifice quality over quantity.
HAMSTRING CURL - SUPINE W/ SB
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Start by lying on back with arms outstretched and palms up.
Place heels on ball with toes pointing straight up.
Movement :
Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
Next, curl your heels toward your glutes by bending your knees.
Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.
REVERSE CRUNCH TOUCH DOWN
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Lie in a supine position with the lumbar spine centered on the dome.
Lift the legs until the knees are bent 90 degrees and aligned over the hips.
With the neck in neutral position, placed the hands behind the head for cervical support.
Extend the lumbar spine slightly by tilting the pelvis in an anterior direction.
Movement :
Slowly flex the lower trunk by performing a posterior pelvic tilt, pulling the top of the hip bones up toward the ribs.
Pause in the position and lower one leg until the toes touch the floor.
Raise the leg back up and release the hips back to the starting position.
Hold the upper trunk in a stable, neutral position while tilting the lower trunk.
Perform eight to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.
Alternate legs with each touch down.
BACK EXTENSION - ON SB KNEES OFF FLOOR
Reps :
10-20
Sets :
2-3
Intensity :
70%
Tempo :
101
Rest :
ALT
Duration :
Preparation :
Drape the body over the ball in a prone position with the spine flexed.
Movement :
Stabilize the neck and pelvis as you extend the spine.
Imagine there is a ball tucked under the chin and don’t drop it.
Slightly press the pelvis unto the ball and don’t move it.
Think of straightening your spine instead of lifting up off the ball.
For a more difficult exercise – extend arms.
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