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Exercise Name: Ball Shoulder Press - elbows in

Exercise Name: Ball Shoulder Press - elbows in

Body Part(s) Worked: Core

Start: Kneeling on the ball and holding your dumbbells in your hands with your elbows parallel to each other, draw

your abdominals in and keep them tight the entire duration of the exercise.

Finish: Push the weights up in the air in front of your head, keeping your abs tight.

Tips for staying on the ball-

1. Keep abs tight!

2. Place your knees wide on the ball, and keep your feet close together, creating a “V” with your knees and feet.

3. Practice kneeling on the ball without any weight in your hands before attempting this exercise. When you get

that down, then move on to more advanced exercises.


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Ball Axe Chop

Exercise Name: Ball Axe Chop

Body Part(s) Worked: Core

Start: Kneeling on the ball and holding a light weight in your hands, draw your abdominals in, keeping them tight

the entire duration of the exercise. Slowly rotate the weight down to one side and rotate your shoulders to that side.

Finish: Slowly raise the weight up toward the opposite shoulder, even with your head. Remember to keep your

abs drawn in!!!

Tips for staying on the ball-

1. Keep abs tight!

2. Place your knees wide on the ball, and keep your feet close together, creating a “V” with your knees and feet.

3. Practice kneeling on the ball without any weight in your hands before attempting this exercise. When you get

         that down, then move on to more advanced exercises.

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