Feb 07, 2006 Ball Strength Training. ABS - 1 Crunch (Dumbbell) ABS - 17 Trunk Rotation: Sitting (Dumbbell)
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1 ABS - 1 Crunch (Dumbbell) ABS - 17 Trunk Rotation: Sitting (Dumbbell) Hold dumbbell on upper chest, low back supported. Tighten abdominals by bringing ribs toward pelvis until shoulders clear ball. Complete Grasp dumbbell with arms horizontal. Rotate trunk by bringing arms across body. Keep pelvis stable. Repeat to other side. Complete ABS - 18 Ball Roll: Basic ABS - 11 Twist: Supine (Dumbbell) With forearms on ball and back straight, begin to roll forward, progressively tensing abdominals. Caution: Do not hyperextend low back. Breathing out, roll back to start position. Complete Bridge trunk, head, neck and shoulders supported, arms extended over head holding dumbbell. Rotate trunk to the right, keeping arms extended. Repeat to other side. Complete Page 1 of 7
2 BACK - 1 Pullover (Dumbbell) BACK - 5 Row: Single (Dumbbell) With feet staggered, arm supported, pull weight to side of chest, keeping elbow close. Keep back straight. Pull dumbbell over chest, keeping elbows straight, trunk bridged. BACK - 13 Row: Sitting Bent Over (Dumbbell) BACK - 21 Extension: Prone (Dumbbell) Pull weights to sides, palms facing each other. Do 2-3 Complete sets Hold dumbbell in front of chest and extend low back. Page 2 of 7
3 TRICEPS - 1 Kickback (Dumbbell) TRICEPS - 3 Extension: Supine (Dumbbell) Stand with feet staggered, upper body supported by ball, upper arm parallel to floor. Raise dumbbell by extending elbow. Repeat with other arm. Bridge trunk, head and neck supported, upper arms vertical. Raise dumbbells by extending elbows. TRICEPS - 8 Extension: Sitting (Dumbbell) TRICEPS - 18 Press: Close Grip Supine (Dumbbell) With upper arms vertical, raise dumbbell by extending elbows. Keep feet flat and back straight. Hold dumbbells over chest, elbows in close. Extend elbows. Do 2-3 Complete sets Page 3 of 7
4 BICEPS - 1 Curl (Dumbbell) BICEPS - 5 Curl: Reverse Grip (Dumbbell) Supported by ball with knees bent, palms forward, curl dumbbells. Do not allow shoulder to flex. Supported by ball with knees slightly bent. Palms facing rear, curl dumbbells. BICEPS - 7 Curl: 360 (Dumbbell) BICEPS - 8 Curl: Preacher (Dumbbell) Stand supported by ball with knees slightly bent. Palms facing rear, curl dumbbells, rotating forearms to palms up. Kneel over ball with elbows fully extended. Curl dumbbells. Page 4 of 7
5 CHEST - 1 Press (Dumbbell) CHEST - 4 Press: Incline (Dumbbell) Press dumbbells over head while keeping hips low. Press dumbbells over chest while maintaining bridge. CHEST - 8 Fly: Incline (Dumbbell) CHEST - 10 Fly: Sitting (Dumbbell) Bring dumbbells toward midline, chest level using a hugging motion and keeping hips low. With arms slightly bent, bring dumbbells toward midline, chest level. Page 5 of 7
6 LEGS - 1 Squat Supported (Dumbbell) Back straight, bend knees, but do not allow them past toes. LEGS - 6 Calf Raise Supported (Dumbbell) Lean on ball and rise up onto toes. Page 6 of 7
7 SHOULDER - 1 Press (Dumbbell) SHOULDER - 9 Raise: Side (Dumbbell) Back straight, press dumbbells over head. Back straight, raise dumbbells from sides. SHOULDER - 14 Raise: Front (Dumbbell) SHOULDER - 23 External Rotation: Single Side-Lying (Dumbbell) Back straight, raise dumbbell forward. Elbow steady, rotate forearm out. Repeat with other arm. SHOULDER - 25 External Rotation: Prone Back straight, shoulders and elbows at 90-90, raise forearms to horizontal. Page 7 of 7
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