SUPINE BALL ROLL
To train the hamstrings the supine leg curl, is an excellent alternative to machine based leg curl exercises. So we will move over to the supine hip extension, you want to place your hands out to the side and as we get better in this exercise, it becomes a less challenging, we can make it more so by bringing those hands down to the side of the body, once again, making the stability component more involved and making this exercise more challenging. If you never tried this on a stability ball, I highly recommend it as opposed to machine based leg curl exercises and the most challenging version of this exercise is to once again, bring the arms across to the top of the body, so that they are not touching the floor while doing the hamstring curl.
This is a great way to train the entire chain for cooperating with the hamstrings and the glutes in the lower back.
REVERSE HYPEREXTENSION
The reverse hyperextension on the stability ball is a great exercise for training the lower back in conjunction with the glutes and the legs and the extensor chain. You want to position yourself, your hands even with your shoulders, lying over the ball evenly. Raising the legs up to 90, but not past, lifting them contracting on the glutes, lifting the lower back and lower them down slowly completing the exercise.
STRAIGHT LEG RUSSIAN TWIST
A more difficult progression to the lying Russian twist is straightening the legs. Here we are adding extra weight by the mere fact that straightening the legs to the lower back and core region. As rotate from side to side, the cues are the same for the lying Russian twist and your initial progression. We want to make sure that we go as far as we can for our feet touching the floor or that they do touch the floor and then rotate to the other side.
BACK TOSS
Here we are looking at the expulsive movement of the back toss. Back toss is an excellent exercise, but it is dynamic in nature and also we are using all of the muscle chains of the body. Keys here and we are making sure that we are keeping our spot form and good technique as well as keeping the back straight really giving an elevated effort as you throw it backwards.
WALL CHEST PASS
We want to make sure that we have adequate distance between you and the wall as you pass the ball against the wall, hard as you can and catch it on the way back and extend back out. We can either use a split stance with your feet or a squatting position keeping both legs together as you through the ball against the wall.
CABLE TUG OF WAR
With the Tug of war exercise, we are first going to set up with our position. The opposite leg forward of the hand that you have the rope in, also we want to make sure that the cable is in line with your shoulder or they are about or in line with the chest. From this position what Jeb (ph) is going to do is start out with a pronated position, pull, as he is pulling, he is going to turn the wrist into a neutral position towards the ribcage. While Jeb is pulling we are going to add a rotational component with the hip. Also, we are going from a pronated to a neutral position with the wrist.
SPLIT HAND PUSH-UP
Next, we are looking at the split hand push-up. Very simply, start in the push-up position, push off the floor as hard as you can while changing hand location moving it back and forth as you press.
SOCCER TOSS
The overhead soccer toss. We want to make sure we are standing at least 10-12 feet away from the wall, throwing it as hard as you can, letting it bounce to come back to you and beginning once again. Again, what we are looking at here is making sure that we are standing with legs that are well within your means. Four to six pounds are usually recommended for this movement.
MEDICINE BALL WOOD CHOPS
Here we are looking at two variations of the Oblique toss. First, we are starting from a squat position from the outside knee or bottom to top, releasing the ball as it comes out in front of you, again, standing 10-12 feet away from the wall. Next we are looking at a downward oblique toss as we start from the top, release as you go down into a squat position. Both of these exercises are excellent for rotational, stability and power.
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