R.C. Stability Ball Workout with Partner
A) Balance techniques : 3 Sets of 60 sec's each position
1) Seated Balance on Ball with Legs Off Ground
2) Prone Superman with Belly on Ball and Both Arms and Legs Off Ground
3) Kneeling Balance on Ball with Quads Perpendicular to Ground
B) Shock Holds : 3 Sets of 30 sec's each position with 30 sec's recovery
1) Standing Ball Hold : Feet Shoulder Width Apart, Knees Slightly Bent, Arms Extended Forward, Elbows Slightly Bent, Palms Facing each other and Gripping Ball Away from Body. Partner then Contacts the ball rapidly from all directions until it's dislodged or time expires.
2) Supine Leg Ball Hold : Back remains flat on ground, Arms extended out at sides, Legs squeezing together to support ball and ball remains off the ground at all times. Partner again contacts ball from all directions until it is dislodged or time expires.
C) Partner Stability Ball Core : 3 Sets of each with 30 sec's recovery
1) Wide Leg Sit-Up Pass (Sitting Face to Face Legs Spread, Both Slowly Drop Back to Supine with Arms extended overhead, One has ball and one does not, As you sit-up ball is passed across to partner. x 10 reps ea. with ball.
2) Dual Balance Reverse Leg Raise (Standing Face to Face. Both Hold onto Ball-Hands Can Overlap, slide into Warrior III with Torso Parallel to ground and right leg extended back. Hold for a 2 sec. count and switch legs. Both Partners raise right legs simultaneously and then Left Legs simultaneously. x 6 reps ea. leg
3) Twisting Pass (Stand Back to Back) One person has Ball and twists to one side where partner also twists to meet and accept ball. Go both direction x 10 ea. direction.
D) 5 Stability Ball Partner Circuits
1) Push-Ups with Hands on Ball (Begin with Legs Wide and Progress to Single Leg) x 10 reps
2) Reverse Hyper extensions (Belly Prone on Ball / Hands on Ground / Legs Elevate and Lower without moving the upper body) x 10 reps
3) Supine Alternating Crunches (Full Extension Back over Ball and shoulder Raises and Crosses toward Opposite Leg / Hands Off Head) x 10 reps ea. side
4) Supine Straight Arm Twists (Fingers Clasped / Arms Extended twisting the torso side 2 side while feet stay planted) x 10 reps ea. side
5) Alternating with Partner after each complete set / circuit
E) Partner Cardio Intervals
1/1 Ratio of Work/Recovery
90% Max (W) / 60% Max (R)
30 sec's/30 sec's or 60 sec's/60 sec's (over time increase the ratio to 2:1 or 60 sec's work/30 sec's recovery)
Example: Jump Rope (Rhythm) 60% for 60 sec's
Jumping Jacks (Fast) 90% for 60 sec's
Or Try: "Follow the Leader" (Choose an exercise that you both perform at 60% for 60 sec's and then step it up to 90% for 60 sec's. Now the other person chooses the next exercise. Alternate back and forth for 20-30 minutes in this manner.
1) Seated Balance on Ball with Legs Off Ground
2) Prone Superman with Belly on Ball and Both Arms and Legs Off Ground
3) Kneeling Balance on Ball with Quads Perpendicular to Ground
B) Shock Holds : 3 Sets of 30 sec's each position with 30 sec's recovery
1) Standing Ball Hold : Feet Shoulder Width Apart, Knees Slightly Bent, Arms Extended Forward, Elbows Slightly Bent, Palms Facing each other and Gripping Ball Away from Body. Partner then Contacts the ball rapidly from all directions until it's dislodged or time expires.
2) Supine Leg Ball Hold : Back remains flat on ground, Arms extended out at sides, Legs squeezing together to support ball and ball remains off the ground at all times. Partner again contacts ball from all directions until it is dislodged or time expires.
C) Partner Stability Ball Core : 3 Sets of each with 30 sec's recovery
1) Wide Leg Sit-Up Pass (Sitting Face to Face Legs Spread, Both Slowly Drop Back to Supine with Arms extended overhead, One has ball and one does not, As you sit-up ball is passed across to partner. x 10 reps ea. with ball.
2) Dual Balance Reverse Leg Raise (Standing Face to Face. Both Hold onto Ball-Hands Can Overlap, slide into Warrior III with Torso Parallel to ground and right leg extended back. Hold for a 2 sec. count and switch legs. Both Partners raise right legs simultaneously and then Left Legs simultaneously. x 6 reps ea. leg
3) Twisting Pass (Stand Back to Back) One person has Ball and twists to one side where partner also twists to meet and accept ball. Go both direction x 10 ea. direction.
D) 5 Stability Ball Partner Circuits
1) Push-Ups with Hands on Ball (Begin with Legs Wide and Progress to Single Leg) x 10 reps
2) Reverse Hyper extensions (Belly Prone on Ball / Hands on Ground / Legs Elevate and Lower without moving the upper body) x 10 reps
3) Supine Alternating Crunches (Full Extension Back over Ball and shoulder Raises and Crosses toward Opposite Leg / Hands Off Head) x 10 reps ea. side
4) Supine Straight Arm Twists (Fingers Clasped / Arms Extended twisting the torso side 2 side while feet stay planted) x 10 reps ea. side
5) Alternating with Partner after each complete set / circuit
E) Partner Cardio Intervals
1/1 Ratio of Work/Recovery
90% Max (W) / 60% Max (R)
30 sec's/30 sec's or 60 sec's/60 sec's (over time increase the ratio to 2:1 or 60 sec's work/30 sec's recovery)
Example: Jump Rope (Rhythm) 60% for 60 sec's
Jumping Jacks (Fast) 90% for 60 sec's
Or Try: "Follow the Leader" (Choose an exercise that you both perform at 60% for 60 sec's and then step it up to 90% for 60 sec's. Now the other person chooses the next exercise. Alternate back and forth for 20-30 minutes in this manner.
