Ball because from Kauai

This is a Ball pattern from www.turnstep.com. (pattern 15778)

I teach one class that is part cardio with the ball - either standing or seated or combined, and the other half is body conditioning, here are some sample body conditioning segements.

#1 exertube

Seated on ball: 1 arm row, tube is anchored around the bottom of one shoe with that leg extended, then grab the tube handles with the arm on the same side or choke down further for more resistance, start the rows with your flexed foot on the floor, for additional challenge lift in front, balance and row.

With tube around the same foot, place that leg out to the side with a still flexed foot, hold one handle of the top of the tube and scoop arm across your body with a soft elbow from hip height to opposite shoulder height.

Both these exercises are performed using the same side arm and leg.

Abs: do cross crunches on the ball - off center, one shoulder blade off the side of the ball then repeat all exercises on the other side.

Seated on ball again: both tube handles in one hand, tube anchored by opposite hand, elbows at shoulder height out to side, palms up under chin and press the tube straight out to the side using the arm holding the handles.

Slow center crunches

Other side triceps extension.

Tailor the number of reps to your students abiility.

It seems more challenging to properly explain the ball exercises so let me know if you have any questions.

Aloha, Petrina



Added by Petrina at 1:34 PM on Friday, March 24, 2006 EST. Add to favorites (view favorites)
(Email: petrina@aloha.net)
From: Princeivlle, Kauai, Hawaii (USA)
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