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The program is designed to focus on your core (hips-shoulders) and all you need is a physioball.
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Perform core exercises 2-3x/week.
Prior to performing all movements simutaneously peform drawing in manuever with your belly and bladder muscles and find neutral spine position.
[private] Perform program in circuit for 1-3 sets.
Core Ball Program
| Image |
Exercise |
Set |
Reps |
Tempo |
Time |
|
Reverse Curl
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercis! e. |
1
2
3 |
10-15
10-15
10-15 |
Slow
Slow
Slow |
Hold 1s
Hold 1s
Hold 1s |
|
Side Flexion w/ Medicine and Stability Ball
Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance.
While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling.
Return to starting position. Complete this on both sides. |
1
2
3 |
10-15
10-15
10-15 |
Slow
Slow
Slow |
|
|
Rollout from knees
1. Start by kneeling on your knees and placing your hands on top of the ball.
2. Slowly roll the ball forwa! rd until you are unable to control your body.
3. Your hips will move slightly forward but remember to keep a solid trunk and try not to use too much of your arms.
4. Return to the starting position and repeat.Trainer’s comments:
Lock Shoulders. Move From hip |
1
2
3 |
6-10
6-10
6-10 |
Slow
Slow
Slow |
Hold 3s
Hold 3s
Hold 3s |
|
Prone Knee Tuck on ball
1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground. |
1
2
3 |
6-10
6-10
6-10 |
Slow
Slow
Slow |
Hold 5s
Hold 5s
Hold 5s |
|
Alternating Superman on Ball
1) Lie face down on a ball with arms extended overhead.
2) Raise right arm and left leg 4-8 inche! s off fl oor.
3) Lower and raise alternate opposite arm and leg.
4) Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.Trainer’s comments:
Lock Shoulders Back & Down.
|
1
2
3 |
10
10
10 |
Slow
Slow
Slow |
Hold 2s
Hold 2s
Hold 2s
|
|
Oblique Curls
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
|
1
2
3 |
10-15
10-15
10-15 |
Slow
Slow
Slow |
|
|
Supine Twist with med ball
1. Lie on your back with the ball under your upper shoulders and hold onto a medicine ball above your chest.
2. Keeping the ball in front of your chest rotate your shoulders and trunk until the ball is facing the side.
3. Try to keep your hips somewhat stable and facing the ceiling during this movement.
4. The movement should initiate from your trunk. Alternate sides until the prescribed repetitions are complete. |
1
2
3 |
10-15
10-15
10-15 |
Mod
Mod
Mod |
Hold 2s
Hold 2s
Hold 2s |
|
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