R.C. Stability Ball Workout with Body Weight
A) 5 Bodyweight Circuits
1) Plyo Jumps with Knee Tuck x 8 reps
2) Ball Roll-Outs (Legs Wide / Forearms on Ball / Roll Ball Out Away from Body) x 8 reps
3) Push-Up with Quads / Shins / Toes on Ball x 8 reps
4) Switch Jumps (Alternating Lunges in Air) x 8 ea. leg
5) Jackknives (Push-Up Position with Shins on Ball and Both knees Roll into Chest) No Push-Up x 8 reps
6) Push-Up with Hands on Ball (Start Legs Wide / Progress to 1 Leg) x 8 reps
7) Supine Hamstring Curl (Ball on Calves / Rolls in and onto Feet) x 8 reps
8) Reverse (Prone) Hyper Extensions (Belly on Ball / Hands on Ground / Legs Elevated / Pause then Drop) x 8 reps
9) Bear Hug Rolls (Prone on Ball / Arms Stretched Around / Legs Wide / Rock Side 2 Side) x 8 ea. side
10) Recovery x 90 sec's
B) 6 Stability Ball Cardio-Core Consecutive Circuits
1) Overhead Lunge with Chop Down Over Front Leg (Twist) x 30 sec's
2) Single (Alternating) Leg Romanians with Ball in Extended Arms Above Head x 30 sec's
3) Reverse Ball Chops x 30 sec's
4) Straight Arm Ball Twists x 30 sec's
5) Supine Alternating Crunches x 30 sec's
6) Supine Straight Arm Twists x 30 sec's
C) 5 Rotational Plank Circuits
- From a Push-Up Position and / or on Elbows
- Closer Feet Together = Greater Difficulty
- Wider Feet Apart = Less Difficulty
- Plant wrist or elbow directly under shoulder
- Hips Always Raised
- In Side Plank Top Arm is Raised and Gaze is up at Raised Hand
*** Rotation is from Right Side - Middle - Left Side - Middle = 1 Revolution
*** Static Hold each position for 30 sec's each position = 10 Minutes Total
1) Plyo Jumps with Knee Tuck x 8 reps
2) Ball Roll-Outs (Legs Wide / Forearms on Ball / Roll Ball Out Away from Body) x 8 reps
3) Push-Up with Quads / Shins / Toes on Ball x 8 reps
4) Switch Jumps (Alternating Lunges in Air) x 8 ea. leg
5) Jackknives (Push-Up Position with Shins on Ball and Both knees Roll into Chest) No Push-Up x 8 reps
6) Push-Up with Hands on Ball (Start Legs Wide / Progress to 1 Leg) x 8 reps
7) Supine Hamstring Curl (Ball on Calves / Rolls in and onto Feet) x 8 reps
8) Reverse (Prone) Hyper Extensions (Belly on Ball / Hands on Ground / Legs Elevated / Pause then Drop) x 8 reps
9) Bear Hug Rolls (Prone on Ball / Arms Stretched Around / Legs Wide / Rock Side 2 Side) x 8 ea. side
10) Recovery x 90 sec's
B) 6 Stability Ball Cardio-Core Consecutive Circuits
1) Overhead Lunge with Chop Down Over Front Leg (Twist) x 30 sec's
2) Single (Alternating) Leg Romanians with Ball in Extended Arms Above Head x 30 sec's
3) Reverse Ball Chops x 30 sec's
4) Straight Arm Ball Twists x 30 sec's
5) Supine Alternating Crunches x 30 sec's
6) Supine Straight Arm Twists x 30 sec's
C) 5 Rotational Plank Circuits
- From a Push-Up Position and / or on Elbows
- Closer Feet Together = Greater Difficulty
- Wider Feet Apart = Less Difficulty
- Plant wrist or elbow directly under shoulder
- Hips Always Raised
- In Side Plank Top Arm is Raised and Gaze is up at Raised Hand
*** Rotation is from Right Side - Middle - Left Side - Middle = 1 Revolution
*** Static Hold each position for 30 sec's each position = 10 Minutes Total