Sonia's Strength & Endurance IX: Ball + Weights

Equipment: stability ball, light and heavy dumbbells, tube with handles, dynaband tied in a circle, or sprie band.

Set 1

• Strength: chest, triceps
• 16x-32x, Pushups with knees, shins, or feet on the the stability ball hands on the floor under the shoulders. I do a few from each position various positions.
• 16x-32x, Dips on the stability ball or held dips (assume position to do dips, but lift the body off the ball and hold the position).

• Endurance: upper back, biceps
• Light weights, seated on ball:
• 16x-32x: reverse flyes
• 32x: Biceps curls, various angles

Set 2

• Strength: quads, glutes, hams
• Seated on ball with band around feet/ankles, no weights:
• 16x Right leg extended with heel on floor, lift leg up/down.
• 16x Repeat with left.
• Stand up, roll the ball in front of you, lay prone over the ball up on the toes, hands under shoulders, band still in place:
• 16x, lift right leg to hip height
• 16x, lift left leg to hip height

• Endurance: chest, triceps
• Roll to supine popsition on the ball with light weights:
• 16x-32; Chest flyes
• Tabletop Bridge position on the ball:
• 16x-32x; Triceps - elbows to ceiling lower/lift weights behind head

Set 3

• Strength: abs/obliques
• Supine on the ball with light weights resting near shoulders, elbows pointing forward (keep them in that position):
• 16x, Crunch center, elbows stay in place but as you lift they point toward the thighs.
• 8x, Right oblique, elbows in place, left elbow points toward the right thigh as you lift and turn.
• 8x, Left oblique, elbows in place, right elbow points toward the left thigh as you lift and turn.

• Endurance: quads, glutes, hams
• Supine bridge (head/scapulae comfortably on ball) hips are down slightly:
• 8x, With both feet on the floor, lift the hips to tabletop, lower down.
• 8x Each side, extend leg and lift and lower the hips.

Set 4

• Strength: anterior and posterior deltoids/shoulder complex.
• Seated on the ball, heavy weights in hands:
• 8x, Chest press (butterfly)
• 8x, Bent arm lateral lifts
• 8x, Rear delt presses
• May repeat or add just 4 more of each, then do 2 of each 2x.

• Endurance: abs/obliques/back (spinal erectors/rotators)
• No weights, kneeling with ball in front of you, hips and waist against ball:
• 8x, Right hand rests below cheek/butt, right shoulder blade moves toward opposite cheek - movement is not at the shoulder, but is a lifting twist-like a one sided reverse crunch.
• 8x, Laying forward over the ball with head extended and up on toes: 8 reverse crunches (hands are on backside of ball fingers pointing towards the floor).
• 8x, Switch side for obliques and repeat.

Set 5

• Strength: upper back, biceps
• Seated on ball with feet on tube with handles - farther apart the feet the more resistance:
• 16x, Biceps curls.
• 16x, Bent arm rows - handles at waist, pull the elbows back.

• Endurance: multiple - have people pair up with one stability ball for two people.
• Partner 1 lays on mat with ankle grip on the ball, partner 2 stands in front of ball, back to ball with light weights in hands:
• Partner 1, squeeze the ball as you lift to crunch, lower and slightly release the squeeze 4/4 count (8)
• Partner 2, squat till butt barely touches the ball lifting arms forward (1,2), hold the squat opening the arms in a T (3,4), continue to hold the squat and bring arms back to front (5,6), lift from squat (7,8)
• Partner one does two crunches as partner 2 does one T-squat.
• Switch places and repeat.

• Partner 1 staggers feet and engages core holding the ball near the body but not against it; partner two pushes lightly against the ball for 20 seconds. Switch and repeat so that each partner does this 4x.
• Partners toss the ball 3x, then run to switch places. Get far enough apart so this takes some effort!

Please email any questions, comments, or suggestions. I love to hear from you.

Sonia

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