• 'FIT' Ball Programs

     STABILITY BALL PROGRESSIONS

    Chest, Shoulder & Balance

    CHEST

    1.    Push-up progression

    • 2 legs on ball-hip-instep-toe stability progression

     

    • Push-ups 1 leg on ball-hip-instep-toe stability progression

    2.  Push-up:  Hands on Ball

    • 2 hands on ball, 2 feet on ground.  Variation, 1 hand on ball, two feet on ground.

     

    3.  Hops:  Take explosive small jumps, forward and back...

     

    SHOULDERS:

    1.  Knee Tuck Press

    • Push-up from this position:

     

    2.  Pike Press:  Push up from this position...

     

    3.  One Leg Press:  Push up from this position...

     

    SHOULDERS - EXTERNAL RESISTANCE:

    1.  DB sitting overhead press - two arm, alternating one arm...

     

    2.  DB Sitting Upright Row... 

    BACK:  Ball training can effectively target the various muscles of the back.  Both, the small stabilizers, as well as the large prime movers.

    1.  Shoulder Roll-Outs...

    • Straight arm shoulder rollouts, from knees (hands apart)...

     

    More to come...check back soon!