Strength Ball Training

Third Edition
 Lorne Goldenberg

Peter Twist

Human Kinetics
Library of Congress Cataloging-in-Publication Data

Names: Goldenberg, Lorne, 1962- | Twist, Peter, 1963-

Title: Strength ball training / Lorne Goldenberg, Peter Twist.

Description: Third Edition. | Champaign, IL : Human Kinetics, [2016] |

Includes bibliographical references.

Identifiers: LCCN 2015048809 | ISBN 9781492511540 (print)

Subjects: LCSH: Weight training. | Exercise. | Balls (Sporting goods)

Classification: LCC GV484 .G65 2016 | DDC 613.7/13--dc23 LC record available at http://lccn.loc.gov/2015048809

ISBN: 978-1-4925-1154-0 (print)

Copyright © 2016, 2007, 2002 by Lorne Goldenberg and Peter Twist

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Contents
Exercise Finder

Einführung

Chapter 1: The Strength Ball Advantage

Proprioception

Fine Points of Myofascial Performance

Information Pathways

Myofascial Lines: Your Body Armor

Repairing Injuries, Restoring Bodies

Forschung

Chapter 2: Training With the Strength Ball

Positioning Strength Ball Training in a Workout

Choosing Exercises and Progressions

Selecting Training Tools

Technique Notes

Common Terms

Chapter 3: Assessment

Core Endurance and Mobility Assessments

Chapter 4: Core Stabilization

Chapter 5: Core Rotation

Chapter 6: Legs and Hips

Chapter 7: Chest

Chapter 8: Shoulders and Upper Back

Chapter 9: Abdominals, Lower Back, and Glutes

Chapter 10: Biceps, Triceps, and Forearms

Chapter 11: Whole Body

Chapter 12: Flexibility

Chapter 13: Strength Ball Programs

Warm-Up and Movement Preparation

Rationale for Program Development

16-Week Program
References

About the Authors

Exercise Finder

Exercise Stability Medicine Additional Video

ball ball equipment

Core Stabilization

Balance Push-Up X

Bridge Ball Hug X

Bridge Perturbation X BOSU X

DSL
stability
ball

Bridge T Fall-Off X

Bridge With Medicine Ball Drops X X X

Closed Kinetic Chain (CKC) Ball X

Hold

Dual-Ball Survival Rollout X X

Full-Body Multijoint Medicine Ball X X
Pass

Jackknife X

Kneeling Ball Self-Pass and Tracking X X

Kneeling Hold and Clock X X

Kneeling Medicine Ball Catch X X

Kneeling Rollout X

Lateral-Jump Ball Hold X X

McGill Side Raise With Static Hip X X

Adduction

Medicine Ball Single-Leg Balance X X

Left to Right

One-Leg Opposite-Arm Medicine Ball X

Pass

Progressive Tabletop X
Prone Balance X X

Prone Balance Hip Opener X

Reverse Balance Push-Up X X

Seated Humpty Dumpty X X

Squat to Supine to Sit-Up BOSU X

DSL
stability
ball

Stability Ball Static Lateral Crunch X X

With Medicine Ball Punch-Out

Standing Bar Twist With Medicine X Loaded

Ball Squeeze weight bar

Step and Push Back X

Supine Bridge Ball Hold X X

Supine Stabilizer Scissors X X

Up Up, Down Down X X

Core Rotation
Alternating Open-Step Medicine Ball X
Lunge With Long-Lever Rotation

Back-to-Back Stop-and-Go X X

Goldy’s Static Lateral Helicopter X X

Medicine Ball Standing Twist Against X X

Wall

Medicine Ball Split Russian Twist X

Over-the-Shoulder Throw X

Prone Twist X

Russian Twist X

Side-to-Side Rotation Pass X

Standing Overhead Medicine Ball X

Rotation

Standing Rotary Repeat BOSU X

DSL
stability
ball
Strength Ball Prone Thoracic Rotation X Dumbbell

Supine Bridge With Cross-Body Pass X X X

Supine Rotator Scissors X X

Twister X

Legs and Hips

Alternating Stability Ball Hip X

Extension With Single-Leg Eccentric
Knee Flexion

Goldy’s Leg Blaster X Cable

Hip Extension and Knee Flexion X X

Hip Power Initiation X X

Knee Tuck BOSU

DSL
stability
ball

Kneeling Side Pass X

Lateral Squat With Ball Push X

Lateral Wall Squat X

Leg–Hip–Core Multidirectional X
Control

Lunge to Press and Track X X

Lunge With Medicine Ball Pass X X

O’Brien Hip Extension With Static X

Hip Flexion

Plyometric Medicine Ball Box Jump X Plyometric

box

Poor Man’s Glute Ham Raise Rollout X X

Prone Ball Hold With Knee Drive X

Repeated Dual-Foot Long Jump X

Reverse Lunge and Rotate X

Single-Leg Rotations X X
Single-Leg Squat BOSU X
DSL
stability
ball

Single-Leg Stride Squat X

Squat Press BOSU

DSL
stability
ball

Dumbbells

Stability Ball Side-Supported Hip X

Extension

Stability Ball Split Squat With X Dumbbell

Dumbbell

Wall Squat X

Chest

Ball Walk-Around X

Dip With Medicine Ball or Stability X X

Ball Squeeze
Dual-Ball Fly X

Incline Dumbbell Press X Dumbbells

Jump-Out to Push-Up X X

Jump Push-Up X X

Medicine Ball Chest Pass X

One-Arm Dumbbell Press X Dumbbells

Push-Up Pass X

Standing–Lying Partner Push-Up and X X

Press

Standing Medicine Ball Press-Away X X

Standing Partner Stability Ball Chest X

Press

Strength Ball Decline Dumbbell Press X Dumbbells

Supine Chest Push to Self-Catch X X

Supine Dumbbell Press and Fly X Dumbbells X

Supine Push and Drive X Dumbbells X

Walk-Out to Push-Up X X

Shoulders and Upper Back

Cross-Body Rear Delt Raise X Dumbbells

Isodynamic Rear Delt Raise X Dumbbells

Medicine Ball Athletic-Ready X

Unilateral Wall Press

Medicine Ball Push Press X

Medicine Ball Shoulder-to-Shoulder X X

Pass

Medicine Ball Squat-Away Posterior X

Chain Wall Hold

Prone Front Raise Lateral Fly X Dumbbells X

Prone Medicine Ball Transfer X

Prone Row External Rotation X Dumbbells

Pullover X Dumbbells

Reverse Tubing Fly X Slastix X

tubing
with
handles

Scapular Pull X Dumbbells

Scapular Push-Up X X

Seated Rotator Cuff Pull X Slastix

tubing
with
handles

Supine Lat Pull and Delt Raise X Dumbbells X

Supine Pull-Up X Power X

rack with
barbell

Abdominals, Lower Back, and Glutes

Abdominal Side Crunch X

Adam’s Medicine Ball Ab Lockout X X

Back Extension X

Ball Sit-Up to Medicine Ball Pass X X X

Barbell Hip Extension With Medicine X Barbell

Ball Squeeze

Hanging Knee Raise With Medicine X Pull-up

Ball bar

Reverse Back Extension X Flat bench X

Stability Ball Reverse Rollout X Power

rack and
bar

Supine Lower-Abdominal Cable Curl X Cable with X

ankle strap

Supine Lower-Abdominal Curl and X X

Crunch

V-Sit Medicine Ball Transfer X

Wrap Sit-Up X

Biceps, Triceps, and Forearms

Eccentric Accentuated Biceps Curl X Dumbbells X

Incline Triceps Extension X Dumbbells

Medicine Ball Push-Up X

Medicine Ball Quick Drop and Catch X

Medicine Ball Walk-Over X X

Overhead Medicine Ball Wall Bounce X

Triceps Blaster X X

Wrist Curl and Extension X Cable or

dumbbells

Whole Body

Angle Lunge With Horizontal X X

Medicine Ball Rotation

Ax Chop With Hip Flexion X X

Medicine Ball Circuit X

Medicine Ball Overhead Jump and X

Throw

Medicine Ball Overhead Lateral X

Bounce to Floor

Medicine Ball Romanian Deadlift to X

Hip Flexion

Medicine Ball Romanian Deadlift to X

Overhead Extension

Medicine Ball Squat-Away X

Medicine Ball Throw Two-Leg Jump X X

to Single-Leg Lateral Land

Prone Stability Ball Three-Way Hip X

Drill

Rollover Agility BOSU X

DSL
stability
ball

Squat to Ballast Ball to Romanian X X

Deadlift

Static Split Lunge to Dumbbell Lateral X Dumbbell

Raise
Walking Lunge With Overhead X X
Medicine Ball Rotation

Flexibility

Kneeling Posterior Shoulder Stretch X

Lateral Side Stretch X

Rainbow Squat X

Spinal Extension X

Stability Ball Thoracic Mobility X

Standing Hamstring Stretch X

Standing Lat and Pec Stretch X

Introduction
From the very first edition of Strength Ball Training, we have endeavored
to create a resource based on sound biomechanical and physiological
parameters. The world of exercise science is ever evolving, and with that as
with any exercise technique, there continues to be research that may either
support or play down the effectiveness of any particular exercise tool or
method. Since 2007 there has been a number of research papers in support
and against the use of the strength ball as an optimal means of training.

We have always believed and promoted the use of our exercises and
progressions as a tool in our toolkit, not a be all and end all solution to your
fitness needs. By integrating the ball and our exercises you will certainly
see improvements in your strength, spinal stability, mobility, and your
ability to move in a more efficient manner.

We have updated the science section of Strength Ball Training to touch on

new areas such as training the myofascial lines, our real body armor; how
using the strength ball can impact your sports performance if you are an
athlete; or how you look and feel if you just want to be lean and fit. In this
edition we demonstrate how it can help you repair a body from injury and
restore it from disuse. Read on and see why we do what we do with the
ball!

Since the publication of the first edition of Strength Ball Training, there has
been a significant increase in the use of stability balls and medicine balls in
fitness programs. Participants reacted favorably to the natural athletic feel
of strength ball training, which is different from the mechanical nature of
muscle isolation techniques. The integration of whole-body strength
training with core, balance, and coordination training spawned an audience
of trainers, coaches, and participants asking for more. Our response is
Strength Ball Training, Third Edition.

Training with strength balls has had an immense impact on the fitness
industry. Personal trainers needed specialized education to coach whole-
body coordination and advance their teaching skills beyond what was
required for selectorized weight machines. Training became more portable,
allowing exercise specialists to take clients outdoors. Coaches could bring
exercises right into their sport environment—on the court, on the field, or at
the rink. Retailers noticed increased demand for these products. Where else
can you find an exercise device you can use in your home that can give you
thousands of variations of exercises without the need for a huge, expensive
line of equipment?
To appreciate the power of strength ball training, you must only understand
that your body functions as a unit, with muscles firing sequentially to
produce the desired movement. Some muscles contract to produce
movement, others contract to balance the body, and others contract to
stabilize the spine and hold it in a safe position. Other muscles kick in each
time your body recognizes a shift in position or to correct an error, such as a
loss of balance. Your body is a linked system that coordinates athletic
actions. Throwing a football requires the leg, torso, and upper-body muscles
to work together and contract in the correct sequence. Your body functions
as a linked system in everyday life as well, such as when bending over to
pick up a baby and lifting the baby overhead to produce a smile. This
movement is dependent on leg, torso, and upper-body strength—both prime
movers and stabilizing muscles. This is the foundation for what we present
in the third edition of Strength Ball Training.

Over the years, we have improved our strength programs by adding

multijoint, full-body exercises with free weights that incorporate the entire
body, dumbbell lifts while standing on one leg, and medicine ball drills to
activate the entire body. However, the most versatile tool has proved to be
the stability ball. Strength training with a stability ball offers an exciting
breakthrough. The opportunity to make the body function as a unit to
execute an exercise has tremendous utility in sport performance, adult
functional fitness, kids’ training, injury rehabilitation, and fitness for aging
populations. Most important, you train with an unstable (round) surface.
Strength and balance are summoned in unstable and unpredictable
environments—such as when slipping on icy stairs, lunging to catch a
falling child, and withstanding a check to continue running while catching a
lacrosse ball. These real-life conditions require contributions from all
muscle groups. Each joint and muscle senses position in space and changes
to other linked joints and muscles to react and produce the appropriate
action. This linked system is a kinetic chain that produces functional
movement safely.

The stability ball exercises in this book integrate instability into the closed
kinetic chain through prone and supine positions that build from the center
of the body to the periphery. Medicine ball drills add a dynamic load that
requires full-body, coordinated actions. Catching a weighted ball outside
your midline trains the deceleration and responsiveness properties of
muscles, placing emphasis on the core and posterior chain. Together these
tools produce improvements that support athletic movements (such as
skiing down a mountain) and full-body everyday activities (such as digging
in a garden), which keep the muscles and joints healthy and reduce the risk
of injury. It is really about training and integrating the body as a whole and
taking the focus away from development of only the muscles you can see in
the mirror.

Stability balls and medicine balls are making a positive contribution to the
sport rehabilitation, athletic conditioning, and general fitness fields.
However, as with all exercise, well-executed technique produces optimal
results, while poor technique at best produces nothing and at worst causes
injury. Although balancing and moving on a ball or catching and throwing a
weighted ball seem like simple and playful concepts, activating your body’s
proprioceptive mechanisms and challenging your low back and deep
abdominal stabilizers are serious undertakings. Since primary goals include
improvement of posture, movement mechanics, and athletic skill, an
illustrative book demonstrating effective exercises and proper technique is
long overdue. In this book you will find the answers to your questions. To
enhance the third edition, we have included access to full exercise program
videos. Each program features one of the authors coaching an athlete
through a program found in chapter 13, offering tips on how to maximize
the movement and ensure safe, effective technique. You can repeat the
programs as many times as you like to fit the length of time you have for
your workout.

Coaches, trainers, therapists, and self-guided fitness enthusiasts alike can

follow the exercise progressions and modifications in the book and videos
to customize each exercise for their level. It is important to know simple
modifications for each exercise to make them easier or harder. When you
first begin, you will most likely need to simplify certain exercises so they
require a little less strength or coordination to make them appropriate to
your level, to produce results, and to stay safe and injury free. You also
improve with training, so eventually you will need to know how to change
an exercise to make it more challenging and to require more strength and
coordination.
The bottom line in real life and sport is that you are only as strong as your
weakest link. For most people this is core, or torso, strength. How many
people do you know with low-back pain? How many athletes have
experienced abdominal, hip flexor, and groin strains? Strong legs and strong
arms along with a weak core are an injury in the waiting. Strength ball
training builds from the core out to the periphery, accommodating your
upper and lower body while turning your core into your strength. A stronger
core is your speed center and strength center. Most movements are initiated
and supported with the core muscles, and this is not just your superficial
six-pack muscles. It also includes more important muscles deep in the
abdominal wall that protect your spine and stabilize movement. The
demand of swinging a golf club is a perfect example. A golf swing is
mostly core, a little legs, and even less upper body.

You will note the importance of building strength that is transferable to

sport and everyday activities. It is safe to say that in the sporting world,
golfers require the lowest amount of fitness of most athletes. A high
percentage of golfers lack the core strength to be their best. Most have
experienced back pain. If they work out, many rely on floor-based sit-ups,
stationary bikes, and selectorized weight machines that isolate specific
muscles. Ironically, golfers use high-velocity rotation in a standing position
70 to 100 times per round. In addition to the high-velocity rotations, golfers
load only one side of the body by swinging the club in one direction, which
contributes to many of the problems they have as they become injured.
Golfers need excellent core stability and strength in the legs and hips for
powerful rotation. You need to choose an exercise style that will prepare
you for the specific task to be performed.

While many other sports use rotation for skill execution—throwing and
kicking a ball, swinging a racket—they also need smart and reactive
muscles for agility, balance, quick direction changes, body contact, falling,
jumping, bounding, and many other athletic attributes. For athletes, the goal
of strength ball training is to teach the body to move more skillfully. For
functional fitness, incorporating whole-body stability and balance into an
exercise increases the metabolic costs, causing you to expend many more
calories as you build strength.
In 2002 when the first edition of Strength Ball Training came out, we used
the general research pertaining to balance and the nervous system to justify
the use of training we had long known to be beneficial. There were few
documented studies at that time to justify the use of stability and medicine
balls in training programs. It seems that research is constantly lagging
behind the practical coaching of today’s leading exercise practitioners.
Forward-thinking strength and conditioning coaches are constantly finding
methods and tools to take their clients and athletes to a higher level,
sometimes to the chagrin of the researchers. There was a coach who said
that if he had to wait for those with PhDs to justify with documented studies
what he was doing in the training room, he would have to wait almost a full
Olympic cycle before his methods were validated by science, rather than by
the gold medals his athletes were winning.

Many traditional practitioners are skeptical of anything beyond an Olympic

bar and a dumbbell. Some scientists are locked into periodization paradigms
borrowed from Eastern bloc countries in the 1950s, defensive of any
advancement that does not align with the model in which they have
invested their career. We recommend being confident in one’s knowledge
yet also humble, because it is a fluid process in which we always strive to
find new methods to generate better real-life results. This statement is more
of a commentary on a progressive period of exercise development rather
than a negative view of research. As the authors of Strength Ball Training,
we both come from a background in science. As an exercise physiologist
and conditioning coaches, we have lived in the academic research world
and continue to be active in research today. We have been prudent in
designing exercises that are founded on solid scientific principles, anatomy,
neurophysiology, and biomechanics. But it is noteworthy that our pace of
developing new methods of training is faster than the ability of science to
validate the utility.

Since 2002 several researchers have had an opportunity to catch up to the

practitioners and test some of the training methods and products. Some
interesting research validates the use of stability balls in training programs,
which you can find in chapters 1, 2, and 3 of this book. You can also read
about requisite stable strength exercises you should be able to complete
before progressing to many of the unstable drills presented in this edition of
Strength Ball Training. We present advice on selecting appropriate
equipment as well as the general rules about making each exercise more or
less difficult. Within each specific exercise are recommendations you can
follow, including progressions (such as adding weight, decreasing the base
of support, or increasing the speed of movement). We think these guidelines
will add value to your program, help you enjoy the exercises, and produce
the best results.

The online video reinforces the written and pictorial instructions from the
book for some of the more difficult exercises. Within the exercise chapters
you will notice a video symbol on certain exercise pages. This is an
indication of which exercises are included in the online video. We have also
provided video for two of the routines in chapter 13.

Best of all, strength ball exercises are fun to do because of the constant
challenge. It is not only about lifting more weight. It is also about having
fun exploring how to coordinate more complex exercise variations. As you
become more experienced with the exercises as we present them to you,
you will find there are endless variations that could easily triple the size of
this book. The constant challenge will motivate you to adhere to your
program, and athletes and fitness participants will respond very positively.
Take advantage of this powerful tool and get to the core of the matter with
Strength Ball Training!

1
The Strength Ball Advantage
Strength ball training involves fitness and sport workouts using both
stability balls and medicine balls. The instability of a stability ball and the
dynamic property of a medicine ball are tools used in practicing the most
modern functional training methods.

The practice of integrating a ball with human motion dates to the second
century AD. Today’s stability ball was developed in the early 1960s as a toy
for children. It was adopted by physiotherapists as a means of improving
patients’ proprioception and balance (Posner-Mayer 1995). Recognizing
that several physiological mechanisms receive positive results from stability
ball training, strength and conditioning professionals and personal trainers
adopted stability balls in their exercise programs.

Stability ball and medicine ball exercises require all parts of the body to
communicate and work together, from toe to fingertip, so the entire body
understands how to share demands and contribute to the task at hand,
second by second, through any activity. Your body is an amazing machine,
with many sensory capabilities that allow it to carry out proper motor
function. These sensory capabilities all fall under the term proprioception .

Proprioception
Proprioception involves the sensation of joint movement and joint position
feeding information to the brain so the body’s “software” can compute what
physical actions are required. In this way it contributes to the motor
programming for neuromuscular control required for precise movements
and contributes to muscle reflex, providing dynamic joint stability (McGill
2015). Mobility and stability are two attributes that give you freedom of
motion when you need to move into position and strength during walking
and running or when you need to brake before changing direction. Strength
programs that transfer results from the gym to life and sport develop
stability and improve mobility. Excellent proprioceptive capabilities are
evident when an athlete absorbs a hit on the ice or playing field and
maintains balance as a result of the firing of the required muscles at the
optimal time, in the correct order, with an appropriate level of force. For
this to occur, several physiological events occur inside the muscle.
Receptors are all over the body—in the skin, tendons, joints, and muscles—
and will react when they sense a change to the tissue and to the entire body
position as a whole, detecting forces, pressure, vibration, motion, speed,
joint angles, and instability. These changes are computed by the central
nervous system and, after the brain decides how to react, the proper signals
are sent to the muscles via the spinal cord and nerves for muscle contraction
and hence movement.

Stability occurs when the brain commands muscles to contract across joints,
creating muscle stiffness, which stabilizes joints with the appropriate
strength at the appropriate time so you can load motion. For example, to
live independently, an elderly person must stabilize the pelvis and knee
joints on each foot strike while walking down stairs and contract muscles at
the right time. To move freely while playing sports, you need full range of
motion in the joints, and muscles of the core, hips, glutes, and legs need to
fire and contract on each foot strike. This is true during a casual run, and the
demands are magnified during abrupt changes in direction, such as during
on-court footwork required for winning a tennis rally.

Fine Points of Myofascial Performance

The reactive stability required in agility patterns during sudden stops and
changes of direction not only is key to functioning and performance but
also greatly affects appearance. Of course you can see that strength training
builds muscle. But not all strength training improves movement
capabilities. Because the ebb and flow of stability and mobility permit
human motion, the more you train with strength balls, the more confident
and capable your physical movement becomes.

The energy costs of handling a medicine ball and managing a stability ball
are much higher than with traditional exercise; as a result, strength ball
training expends many more calories than traditional training does.
Improved stability and mobility give you a body that simply works better in
motion. Improved physicality enables you to participate in activities
involving greater physical exertion, which burns more body fat and elevates
your fitness.

Application of Strength to Stability

Let’s look deeper at the clever software that orchestrates the body’s hard
drive. The application of strength to stability is so important that specific
muscles of the body have more sensory capabilities than others. The rotator
and intertransversarii muscles, for example, are very small segmental
muscles in the spine. (See figure 1.1 .) They cannot produce a high level of
force but are very efficient at sensing vertebral position because they have
an abundance of muscle spindles. Muscle spindles are sensitive to length
and rate of stretch and will cause a muscle contraction when their threshold
is reached.

Figure 1.1 Rotator and intertransversarii muscles.

The rotator and intertransversarii muscles, because of their minimal cross-

sectional area, act as position transducers for each lumbar joint to enable the
motor control system to control overall lumbar posture and avoid injury
(McGill 2015). This is important in the spine and other articular structures
during extreme ranges of motion because these muscles and neighboring
ligaments provide neurological feedback that directly mediates reflex
stabilization in the muscles around the joint (Lephart et al. 1997). For
instance, all the segmental muscles must contract to help stabilize the spine
during movement. This movement may be the result of performing
something consciously, or it may be unconscious as the result of a hit on the
playing field or a sudden change in terrain while running trails. As you will
learn, strength ball training will enhance your body’s unconscious reactions
that produce appropriate movement, which often means the difference
between regaining control and suffering a sport injury.

Muscle Fibers

Muscle spindles are the mechanisms that mediate the response from
plyometric exercise. As the main stretch receptor in the muscles, when it is
stretched at a particular rate and length, the muscle spindle will detect the
change, send a signal to the spinal cord, and receive a message directly back
that will initiate a reflex contraction in the muscle, resulting in a powerful
concentric muscle contraction (Chu 2013). This is known as the myotatic
stretch reflex. Here’s how it works: Your extrafusal (EF) muscle fibers
contract or elongate to produce movement. You also have intrafusal (IF)
muscle fibers that run parallel to the EF fibers, where they are well
positioned to report on the magnitude and rate of muscle lengthening and
tension. (See figure 1.2 .) When the EF fibers quickly elongate, the IF fibers
stretch along with them and send a message to the spinal cord to inhibit the
agonist and powerfully contract the stretched muscle. It produces this result
with an extremely quick turnaround time because the message travels
directly to the spinal cord and back without having to take the longer
journey up to the brain.

Figure 1.2 Extrafusal and intrafusal muscle fibers.

Connective Fibers

Golgi tendon organs (GTOs) are another type of receptor in the body. More
specifically, they are in the musculotendinous junction. The GTOs are
attached end to end with extrafusal muscle fibers so they can monitor and
respond to tension in a muscle and its tendon. If GTOs reach their
threshold, they will send an inhibitory signal that will result in the muscle’s
relaxing and shutting down. This is a protective mechanism that the body
uses under very heavy loads. A novice weightlifter, for example, would
have a very low threshold, because his body has not fully adapted to the
intramuscular and neuromuscular benefits of weight training. An advanced
lifter, through proper training, would have a much higher threshold than his
novice counterpart, allowing him to lift much heavier loads.

Nerve Fibers

Skin receptors can enhance the deeper receptors located in the muscle.
Receptors in the skin of the wrist and fingers can provide information on
wrist and finger movements. Visual and auditory sensors also play a part in
the body’s ability to function. The ability to see an oncoming hit or to hear a
warning cue from a teammate allows the body to prepare itself for action.
This may be in the form of muscle contraction and body segment
stabilization for a change in direction to absorb the hit efficiently or make
the play. A hockey player moving the puck down the ice while his head is
down is vulnerable to a crushing open-ice hit. As his teammate yells,
“Heads up,” he will instinctively tense up, look around, and prepare his
body for a hit.

Information Pathways
All information described previously is translated for the central nervous
system (CNS) by many receptors. The coordinated efforts of all these
mechanisms allow the body to meet the challenge of functional movement
in an unpredictable, changing environment.

The receptors detect change to the body and send their signals via afferent
pathways to the CNS. There it is broken down and sent to a motor control
center, where a decision will be made regarding the mechanism of muscle
contraction. The resulting muscle contraction comes about through efferent
motor pathways, which is like your computer software operating the hard
drive. There, neural information is transformed into physical energy. This
whole mechanism is a complex scientific phenomenon beyond the scope of
this book; however, a cursory understanding helps you appreciate the value
of strength ball training and know what to emphasize during exercise
execution. Figure 1.3 illustrates information pathways while the rest of the
book guides you in performing exercises to maximally exploit the sensors
and receptors that tell muscles to work harder, so they get stronger and your
entire body becomes smarter during human motion.

Figure 1.3 Functions of the central nervous system.

Myofascial Lines: Your Body Armor

In strength ball training are many foundational knowns leading to an
understanding of the body as a human system. From there you learn how to
define what you impose on the body—the vision to unlock the potential of
this amazing anatomy in motion. After identifying the why and determining
how it is overloaded, the how is exercise guidelines that dictate the
movement and load during each drill so you can achieve adaptations.

The long fascial lines that run up and down the body add greatly to the why
of strength ball training. The body is designed to share information and
collaborate on function, which strength ball training overloads for
maximum gains.
One pathway discussed earlier involves nerves carrying sensory data
through the body to the muscles, flooding your software with information
about your body’s positioning and motion and the environment you must
act in and computing commands to the muscles at a rate of up to 170 miles
per hour. It does not peak there. Fascial tissue communicates at 700 miles
per hour. Fascia is one interconnected network of sensor-rich tissue around
all cell structures serving in part as a protective sac but more impactfully to
training outcomes, playing a role in stability, mobility, force, and
communication.

Your myofascial tissue runs in long head-to-toe and hand-to-hand lines, all
interconnected together to make up one map of larger-functioning
continuities that wind longitudinally and spirally through the body. As the
largest and richest sensory organ in the body, with 9 times as many sensory
nerve endings as muscle, the transmission speed (700 mph) and volume of
nerve endings (9 times more than muscle) make for a massive and constant
communication system related to internal tension and force. With ongoing
messaging between fascia and muscles, you use information from your
fascial lines to determine the position of your body in space and perfect the
synergy with muscle toward desired motor outcomes. Strength ball
exercises that produce length in the body under load and instability feature
specific design elements to grab the fascial systems’ full attention.

Muscle and fascia interface, affecting function, strength, stability, and

communication along the fascial lines. Continuous in long lines, fascia talks
to the next muscle up or down the body line. Because the fascial sinew that
envelopes muscles communicates across attachment points, muscles do not
actually have to cross a joint to affect mechanical movement. The biceps,
for example, is one element in a continuous fascial plane that runs from the
outside of the thumb to the fourth rib and beyond.

An ebb and flow exist between muscle and fascia. When muscles become
compromised, exceeding their capabilities to hold loads in certain
mechanical positions in particular when at a biomechanical disadvantage
(which happens often in sport), the web of myofascial tissue contributes
more. Fascia can be tensional for stability but also contributes to mobility
and movement. The structure of the fascial matrix linking muscles creates a
massive weave of muscle tissue capable of force and power generation.
This accelerates the view of a more global approach to the human system as
opposed to individual parts of a machine that are trained separately then fit
together like assembling parts on a machine. In fact, whole groups of
muscles are linked by fascia; therefore, discovering the synergies between
muscle and fascia helps you understand how the body can—and should—
move and how it can be challenged and loaded to exploit this synergistic
relationship and varied roles of fascia.

Training the fascial lines sends energy into the whole human system,
unifying the body. From the field of neurogenesis you can understand that
what fires together wires together. In strength ball training, exercises set up
body angles, levers (arm length from midline), and lines of pull—the
resistance you exert against perpendicular to the body or at variable angles
to the prime movers. Together, this formula asks the fascial system to
contribute more, which leads to a strong body armor of fascial tissue and
muscles. Whole-body strength and fitness are enhanced by loading motion
in specific ways so there is a significant neural connect to the fascial planes,
which reboots your computer with more functional and reactive
programming.

Repairing Injuries, Restoring Bodies

Strength ball training is an effective way to awaken the body and mind,
make muscles more alert, and activate maximal muscle activity from head
to toe. Addressing deficiencies in the neuromuscular systems, as described
previously, has been a goal of therapists for many years. Lephart and
colleagues (1997) believe that training to enhance joint muscle receptors
should be used early in a rehabilitation protocol. Activities should focus on
small yet sudden alterations in joint positioning that necessitate reflex
neuromuscular control. Additionally, some researchers have discovered that
there appears to be a better recruitment pattern when the focus on training
initially is one of instability and balance followed by heavier-load strength
training. This is even more apparent for women in terms of the role of the
abdominal muscles and stabilization immediately after childbirth.
Postpartum, it would take the abdominal muscles about 4 to 6 weeks to
reverse the length changes and for motor control to reorganize. For
example, the rectus abdominis takes about 4 weeks postpartum to reshorten,
and it takes about 8 weeks for pelvic stability to normalize. It would be
expected that during this period there would be minimal spinal support and
stabilization from the slack abdominal muscles and their fasciae (Lederman
2010). This could increase the likelihood of low back pain and demonstrate
the need for progressive exercise to bring a postpartum woman back to
effective core strength and stability so that daily tasks do not put her at risk
for injury. Returning to workouts after sedentary phases can begin with
stability balls alone followed by integration of weight-loaded exercise using
medicine balls and heavier dumbbells and further progressing to explosive
Olympic-style weightlifting if training for speed power sports.

Athlete and Nonathlete Treatments

To begin the initial sequencing, as previously stated, the progressions

should be the introduction of unstable exercise combined with and followed
by heavier strength training. From a recruitment standpoint, the activation
of antagonists and synergistic muscles will enhance muscle activation
(Anderson and Behm 2005). This can be achieved through balance and
postural activities. We have implemented this with our injured athletes to
help them recover their athleticism and to prevent reinjury when reentering
their unpredictable read-and-react competitive environment. These types of
exercises stimulate muscular coactivation (Lephart et al. 1997). This will
allow for greater loading tasks for the specific joint, which will result in
greater increases in strength, which will result in stronger and more
functional joints. This phenomenon of increased balance and stability will
lead to increased functional strength. Another progression that is successful
is detailed in chapter 2: building from the middle of the body out to the
periphery. The primary focus is on the preparation of the core out to the
limbs. By performing specific strength moves for the core, in a variety of
planes, using static and dynamic contractions, athletes see positive
graduation to some of the more difficult unstable exercises and positive
transfer to the playing field.

The concept of injuries and pain relates not only to athletes but also to the
general population. One area that has been looked at from this perspective
is pain during pregnancy. A woman who carries a baby to full term
experiences a change in body structure, which can result in biomechanical
issues with the spine and hips. A study by Yan and colleagues (2014)
examined pregnant women who did not suffer back pain or had minimal
pain during the period of 20 to 22 weeks of gestation while in a program
using the stability ball. The women trained for 12 weeks, 3 times per week,
for 25 to 30 minutes. The training group had significantly less low back
pain and daily life interferences than the control group at 36 weeks of
gestation. The authors concluded that including stability ball exercises
during pregnancy may reduce low back pain during pregnancy and boost
daily life functions.

Balance

Balance is a state of bodily equilibrium, otherwise known as the ability to

maintain the center of body mass over the base of support without falling.
Berg (1989) defines balance in three ways: the ability to maintain a
position, the ability to voluntarily move, and the ability to react to a
perturbation. All of these definitions are important for sport performance as
well as for general human movement, which is challenged in balance tasks
every day.

Muscles make up a continuous chain that attempts to overcome

disturbances in the center of gravity. The chain begins in the ankle. When a
challenge of balance forces the body to lean forward, the muscles in the
back of the ankle, the gastrocnemius, will contract to counteract this
movement to pull the body back in balance. If balance is forced backward,
the anterior tibialis muscle will contract and work to pull the body back into
the center of gravity.

While you stand on one leg, there is an increased challenge to balance from
side to side, which will be counteracted by pronation and supination of the
foot at the ankle joint. In some instances the sway of the body will be too
great for only the ankle to counteract the balance challenge. When this
occurs, the muscles in the legs, hips, and back counteract the movement. In
this example of standing on one leg, breakdowns in strength and balance
may be evident with lateral flexion (trunk), rotation (hips), poor posture
(back), or excessive arm movement (shoulders and arms). The body will
maintain or regain balance only if muscles act across all joints to hold the
desired position.

Breakdowns are even more apparent in people who have suffered ACL
injury. Postural balance can be significantly affected as a result of the loss
of information supplied by mechanoreceptors in the knee joint. These
receptors provide information about knee position and the movements of
that joint. After an ACL injury, the neural feedback mechanism is hindered
and the motor control of the knee is damaged, resulting in excessive
movement in the joint and loss of postural balance. Post rehabilitation on a
repaired ACL returns the individual to preinjury strength levels but also
restores postural balance demonstrating again that body must be looked at
from a fascial chain perspective.

Combined stability and balance play such a key role together, because they
are the foundation of human movement. Stability and balance do not
typically occur in isolation; rather, they work together to allow the body to
move. The ability to maintain segmental control in the trunk contributes to
spinal stability and reduces unnecessary movement between the vertebrae.
This can decrease the risk of back pain by reducing tissue strain,
deformation, compression, and overstretching. So the ability to keep a
strong, stable, balanced body while at play or in daily activity will dictate
overall ability to move effectively in any environment.

Remember that the body is a linked system. Each muscle has receptors to
assess its relative position in space and the body’s overall balance. They
will communicate with each other, sharing information to produce the
required movement, since they all have an equally vested interest in
performing well and remaining injury free.

Research
In 2002 when the first edition of Strength Ball Training was released, there
was limited research on the specific benefits of training with a ball and
other unstable surfaces, such as wobble boards. Since 2002 there have been
numerous papers written on this topic that support the notions we put
forward in our first edition of Strength Ball Training .
One area that has received attention is the research on activation of the core
musculature as well as how training the core with stable and unstable
devices affects core recruitment. In a study from Memorial University in
Newfoundland, Anderson and Behm (2005) looked at how unstable and
unilateral (single arm or leg) resistance exercises affect trunk musculature.
They used exercises that are commonly used in resistance training
programs, such as shoulder press and chest press. They evaluated single-
arm and dual-arm movements on an unstable ball and on a stable bench.
They also used four exercises on a stability ball that challenged the core
musculature in various planes and angles. What they found was something
that many ball users have been experiencing for many years: Compared
with exercises not involving the ball, instability exercises generated greater
activation of the lower-abdominal stabilizer muscles (27.9 percent) with the
core exercises and all core stabilizers (37.7 to 54.3 percent) with the chest
press. Although there was no effect of instability on the shoulder press, the
unilateral shoulder press produced greater activation of the back stabilizers,
and the unilateral chest press resulted in higher activation of all trunk
stabilizers when compared with bilateral presses.

Regardless of stability, the Superman exercise was the most effective trunk
stabilizer exercise for activation of back stabilizers, whereas the McGill
side bridge was the optimal exercise for lower-abdominal muscle activation.
Anderson and Behm (2005) concluded that the most effective means for
trunk strengthening should involve back or abdominal exercises with
unstable bases. Furthermore, trunk strengthening can also occur when
performing resistance exercises for the limbs if the exercises are performed
unilaterally.

At the 2005 National Strength and Conditioning Association National

Convention, an abstract research study by validated the benefit of using
single-arm movements over bilateral arm movements and how they affected
the core musculature. In comparing the bench press with the standing
single-arm cable press, the authors discovered that the bench press provided
greater activation of the pectoralis major and the erector spinae, but with the
standing single-arm cable press the activation levels for the core
musculature, including rectus abdominis and obliques, were double that
produced by the standard bench press. They concluded that the bench press
was better for hypertrophy and strength as a result of activation level, and
the standing press was more optimal for core stability and torsional
challenges and a more accurate representation of what happens to the core
in a standing position. This is relevant to what we prescribe in this book,
particularly regarding any movement that can be described as unilateral. For
example, the one-arm dumbbell press and the balance push-up progression
show how the core must work significantly harder when unilateral
movement or balance is challenged.

Anderson and Behm (2005) concluded that the introduction of instability

into an exercise increases the extent of muscle activation. But there is a
cost, which appears to be force production. Although a person may not be
able to exert a force at the same level as in a stable environment, there may
still be benefits to be obtained by using unstable devices. The decreased
balance associated with strength training on an unstable surface might force
limb musculature to play a greater role in joint stability. One strong
example involves a person squatting on a wobble board. During the squat,
the EMG (electromyographic) levels were compared with those of a
standard squat. The EMG levels for several core and leg muscles were
significantly higher for the same submaximal load on the wobble board than
on a stable surface. The authors believe that this may be attributed to their
greater need for postural and stabilizing functions in the unstable condition.
Since the first edition of Strength Ball Training , researchers have had time
to conduct more studies in various academic fields to catch up with
practitioners. The new research only urges us to pay even more attention to
how muscle and fascia communicate and what they are designed to detect
so we can more artfully put the body in positions with specific types of
overloading that trigger the muscles to respond quickly and strongly to
maximal improvement.

Over the last decade, stability ball training has become a vital tool for
personal trainers and strength coaches. It has been controversial at times as
researchers have attempted to discredit its use while many have supported
it. This is inherent in any industry where a specific tool has shown great
results. There will always be those with conflicting views and principles
and alternative products and ideas. This is what generates interesting
conversations, blog posts, and exchanges of ideas, which can easily be
viewed on the Internet. We believe that the stability ball as part of a
complete fitness program can have a positive impact on anyone who seeks
safe options and progressions, and the research that has been completed to
date supports this. There is no best in exercise science for everyone; there is
only what you can do.

2
Training With the Strength Ball
Exercise has evolved and become so dynamic over the last decade that it
has brought much innovation and excitement into the industry as a whole.
Techniques that were once considered old, such as kettlebells and strength
band training, are new again. With this as with any program, integration
will be your key to the success in the most logical and fundamental ways.
As you will see in this chapter, the concepts of progression, adaptation, and
age-appropriate exercise are the main focus. The strength ball will provide
you with an excellent workout on its own, but you will experience even
further gains if you understand how to integrate these drills with other
conventional weight training exercises.

Most strength training routines involve several exercises ranging from 6 to

10 movements. This will depend on the goal of the program, the phase of
training you are in, and whether or not you are completing minicircuits in
your workout. Our experience tells us that depending on your goal, you can
do 20 to 40 percent of your exercises with a strength ball.

Positioning Strength Ball Training in a Workout

Strength ball training is useful for professional athletes, weekend warriors,
or seniors seeking to enhance their strength foundation. Strength ball
training can easily be adapted to meet a variety of needs and goals. Balls of
various sizes and inflation densities as well as the weights and exercise
variations used enable everyone to enjoy exercises appropriate for their skill
levels. However, how, when, and how much these exercises are used can
vary greatly depending on your goals and abilities. Strength ball training
can define the complete workout for some participants, while in other
applications it is common to integrate specific strength ball exercises with
other types of exercises.

Dynamic Warm-Ups

The goal of a warm-up is not to stretch, and it is not just to warm a muscle.
Traditional static stretches, which involve holding stationary poses, do little
to prepare a body for action. In fact, current research indicates that
preceding workouts and competitions with static stretching actually leads to
lower strength outputs and slower speeds (Fradkin et al. 2010).

Dynamic warm-ups engage the mind and muscles in a way that makes
muscles more compliant and responsive to the mind’s commands in
preparing the body to move. This mental focus sets up the muscles to be at
their best for the rest of the workout, thereby optimizing your time in the
gym for strength development.

Selecting less difficult strength ball exercises or using lighter loads is

suitable for preexercise, prepractice, and pregame warm-ups. The low-
impact, smooth weight-loaded activity takes muscles through dynamic
ranges of motion, increases the temperature deep in the muscles to make
them more pliable, and stimulates production of synovial fluid to lubricate
joints. The instability promotes whole-body coordination, and the weighted
medicine ball at the end of the body’s levers activates both the muscles and
the nervous system.

To begin your warm-up, you should choose an activity that will increase
blood flow throughout the body, which will result in an increase in core
temperature. This requires six to eight minutes of light cycling, jogging,
skipping rope, or exercising on a cardio training machine such as a
treadmill, elliptical trainer, or rowing machine. Once you complete the
initial warm-up, progress to using some strength ball exercises for a more
specific dynamic warm-up that progressively prepares the core musculature,
legs, and arms for movement, balance, and force production.

Complete Functional Strength Workouts

Are you a general fitness participant looking for a bit of everything in your
workout program? You can select exercises from each chapter to create a
full-body workout stressing all parts of the body in roles of prime movers
and stabilizers. To help get you started, we created the first one for you—a
full-body strength program with aspects of mobility, flexibility, stability,
balance, and reactivity—to help you achieve the physical function while
strengthening the entire body. This approach significantly upgrades the
workout experience if you’re accustomed to exclusively using selectorized
weight stack machines that require little thought, focus, or coordination.
The challenge of recruiting the entire body to perform an exercise will help
link the kinetic chain in order to develop smarter muscles that better
communicate with the rest of the body. See chapter 13 for the stability and
balance workout. Integrating balance and movement with strength is
demanding both physically and neurally because it harnesses multiple
muscle groups to heighten the metabolic cost, expending more calories.

We also recognize that many people prefer to use selectorized weight

training machines, and for this reason we include a specific full-body reset
program (chapter 13) to integrate with your machine-based workout, which
will in turn bring about the benefits described in this chapter.

A complete functional strength workout incorporates the following

elements. Training using stability balls and medicine balls, plus involving
other tools such as dumbbells with the stability ball, facilitates exercise
mechanics and coordination demands. Remember it is not the tool that
determines the outcome. The tool accommodates certain exercises, yet it is
you and how you decide to move through the exercise that determine your
results. You might orchestrate motion more slowly to remove any
momentum and keep tension on the muscles longer to up your strength
outcomes while moving through your longest range of motion possible
under load, netting more mobile joints via this effort. Training is an art—
two people can do the same program, but one person might double the
other’s gains. To improve, be in control, stay present in the moment, and
exercise with intent. Nowhere does this recommendation pay more
dividends than when exercising with integrated instability.
As an adult exerciser, you would do well to alternate body parts, which
allows you to progress through a sequence of exercises with minimal rest to
sustain an elevated heart rate. Increasing exercise density is most effective
when muscle groups are rotated in a way that permits top strength output in
every set. Traditional circuit training tends to reduce the efficacy of each
strength exercise to the point where fewer improvements are noticeable. We
like to keep our adult clients moving but without compromising the quality
of each exercise. Here is a sample rotation formula that permits best efforts
in every set: alternating push and pull of legs, shoulders, and core; rest; and
repeat. While this sustains high contributions from both the aerobic and
anaerobic energy systems, you should engage in other aerobic activities,
such as jogging or swimming, and integrate periods of anaerobic effort,
such as hiking or cycling uphill.

Workouts for Young Athletes

When learning how to integrate strength ball training into an exercise

program, you have various considerations. Not everyone is an adult
exerciser. Young kids cannot be treated as miniature adults. All kids go
through phases of growth and maturation, which require specific types of
training. As kids age, they grow taller and then later add muscle mass. But
before bones lengthen at a fast rate, their nervous systems develop.
Prepubescent children (younger than 12 years) go through a phase of peak
maturation of the nervous system. This is a stage in which their
coordination, body awareness, and athleticism can be improved by training
with complex exercises, during which they must solve the puzzle of
coordinating each exercise. A great example is the squat movement. This is
fundamental to all sports and general human movement, but children have a
difficult time learning this simple natural movement. Children tend to round
the back, knees drift too far forward, and they are unable to engage the hip
extensors in a proper pattern. By using the strength ball wall squat, children
can learn this pattern and reinforce proper body mechanics before moving
on to the free-weight movement. Use the ball to establish the foundation
and then layer on more neurally complex exercises, such as a reverse split
lunge, with the trail foot or leg atop the ball. Advancing from the wall squat
to a lunge (single-leg squat) position heightens strength and balance
demands, recruiting more musculature up and down the body. A lunge
introduces dual instability, so every muscle must contribute to the loaded
motion.

Children aged 8 to 12 can complete one exercise for each body part and
three or four core stability exercises to begin to build strength through
interesting activity that improves their neural networks. Give younger kids
(those below 8 years of age) minimal direction while turning three or four
exercises into fun game challenges. Make sure the room is safe—the area is
carpeted or padded and clear of clutter for safe exits from the ball’s surface.
Then just let the kids have fun and find their own way around the ball. Most
home users and gyms have 65- or 55-centimeter balls. Prepubescent
children fit better on a 45-centimeter ball that accommodates their height
and allows them to use the ball constructively. Young children should avoid
weighted medicine ball throws until they have the core and posterior chain
strength to safely handle catches as well as the emotional maturity to pay
attention to the structure needed when throwing and catching weighted
balls.

Orient kids to the stability ball and avoid imposing too much structure.
Lead them through the primal movements that their developing neural
systems naturally crave, then allow their curiosity and interest in play to
lead them to new exercise variations. Keep it fun and open-ended.

Balance and Physical Growth

Pubescent kids going through a peak skeletal growth phase, typically a

period of awkward growth, can use strength ball training as a complete
workout to help them become accustomed to their new height and weight
and regain coordination. The low-impact nature of strength ball training
frees kids from other high-impact training and activities that commonly
cause injury during puberty when bone levers have elongated but muscles
have not grown in length, size, and strength. A full-body general workout,
performed at light loading, is a good place to start. Remember that training
on the ball uses the body mass as the primary loading, then some exercises
add tools like medicine balls, dumbbells, and tubing. Tall, lanky kids
becoming accustomed to their longer bodies can modify exercises by
keeping more of the body on the ball, which shortens the volume of body
off the ball, decreasing load and increasing stability. In some exercises, they
can also increase the base of support (feet or hands) where they need
assistance coordinating proper exercise execution. Naturally, since they are
taller with longer legs, arms, and torso, but not yet bigger with strong
muscles to support that frame, if they struggle too much with an exercise,
simply omit it and select an easier option. Or find a more level appropriate
way to execute the exercise. The best results are not from progressing
exercises but rather often regressing them. When an exercise is regressed, it
means meeting the clients where they are. In this way, they can perform the
exercise better and hence work their bodies harder. Regressing something
permits other things to be worked harder—properly. That produces the best
improvements. Train smart.

Postpubescent kids go through a peak rate of muscular maturation once they

have the circulating hormones needed for muscle hypertrophy, so it’s a
great time to capitalize on weight-loaded strength training. Using heavier
loads or resistance at slower tempos through full ranges of motion creates
the most muscle tension and stimulates adaptations in muscle growth. At
this stage of growth and development, strength ball training should become
part of their workout that includes lifting heavier free weights through
multijoint actions.

Childhood Obesity

One special consideration is childhood obesity. It is a growing epidemic.

There are many contributing factors: the quality of our food supply,
convenience of fast food, sedentary entertainment, parental role modeling,
family lifestyles, and economic constraints. Regardless, the fitness and
health industries are too busy finding excuses and reasons why folks cannot
achieve. We believe people can and are very passionate in our beliefs.
Younger kids have access only to what parents avail. Healthy food is
available around the perimeter of every grocery store. Avoid the aisles and
feel great filling your cupboards and fridge with health and strength. Make
activity a part of what the family does together. Parents get fit and show it is
important to take care of themselves. Although “busy” is a badge of honor
everyone waves in today’s society, the reality is usually that folks spent
dozens of hours each week watching television, playing video games, or
surfing social media. Simply cut out TV. Exercise, pick up an activity, or
play a sport. All three help kids spend more time around like-minded kids
and make their interests contagious. Instill a positive mind-set around
exercise, fitness, health, and food. It is not about calories, diets, and weight
loss. It is about building a body that works, which is each person's personal
vehicle. If your vehicle does not work well, it causes you to say no to
opportunities to do things you enjoy, which literally shrinks your world,
netting fewer experiences. When your body improves, it will take you more
places so you can say yes to things you are passionate about and participate
confidently in your physicality. More positive engagement in what you love
naturally shifts your energy and attitudes, which you bring into your home
and influence those closest to you with it—good attitude or negative
attitude. Exercise, then, is about mind-set. The two are intimately linked.

Overweight kids need calorie-burning and health-promoting activity, but its

focus should be on netting a more functional body that moves better
navigating life’s playing field. It must be a fun and positive experience or
kids will be quickly turned off. Obese children often have less coordination
and are more challenged by movement than healthy-weight, fit kids.
Overweight kids can do better by using selectorized weight stack machines,
the one activity in which they might outperform average-sized peers.
Weight stack machines require little coordination, but they make strength
development safer and more achievable for obese children. If the children
have success, they might continue. After initial improvement, adding in
simple strength ball exercises to improve their coordination and mobility
will help them move more skillfully. Once they can move more skillfully, it
is then possible to load up that more skillful movement, which is how we
train athletes and active adults in our gyms. Strength ball exercises produce
higher heart rates and activate more muscles than exercises without a ball,
thus causing an expenditure of calories. Therefore, it helps people win the
battle of calories in versus calories out. However, strength ball training
requires much greater coordination and physical exertion than exercise
without a ball, so take it one step at a time. We are here for anyone who
desires to get better and ready to support anyone compelled to improve.

Sport Conditioning
The belief that you are in the weight room to build strength, not
demonstrate it, is one that will go far in keeping you healthy and
productive. On the other end of the spectrum are the athletes of all ages, the
best of whom must perform and compete in organized chaos. The best in
the world are true genetic anomalies. Absolutely anyone and everyone who
is athletically inclined, all ability levels from recreational to professional,
need to train all the pillars of sport performance: strength, speed, agility,
power, and reaction time. The pillars of sport performance build on a
foundation of functional strength. With a strong foundation, a developing
athlete will realize more efficient gains in development when progressing to
training more intense performance pillars. Think of the performance pillars
as a diamond. The lower half shows what constitutes functional strength.
Athletes begin here, improving their foundation, the platform on which the
upper half of the diamond builds. So athletes may do a general functional
strength workout and later progress into sport conditioning workouts.
Function plus performance is when you see the most prolific displays of
athleticism.

To maximize strength and explosive power and increase the size of muscles
relative to the demands of their performance environment, athletes need to
lift with heavy loads. Depending on training history, there could be some
debate about when and how much heavy lifting is necessary. The use of
heavy loads is a common practice for many athletes. In fact, one question
you hear often in a strength training room filled with athletes is “How much
can you squat or bench-press?” This kind of competitiveness promotes the
use of heavy weights to improve performance in the bench press and squat,
and it is probably one reason why so many overuse injuries occur in
strength athletes. Yet training maximum strength is a characteristic that has
been researched and proven to be a critical component of development
when programmed appropriately.

Strength ball training is a very effective way to develop the functional

foundation and improve how the body is unified and connected before
heavy weightlifting commences. With that, the important point is that not
only is maximum strength critical to performance, but balance and
coordination also play a significant role. These two components are part of
linked-system strength. This concept emphasizes how the body is linked
together via fascia and connective tissue and how movements that are static,
such as the bench press, provide very little carryover to sport performance
and do not train the body’s linked system. An exercise such as a single-arm
dumbbell press on a stability ball would require the use of the pectoralis
major (the prime mover) as well as all the core musculature to maintain a
solid positioning on the ball. It also requires the use of the glutes and
hamstrings so that the feet can maintain contact with the floor.

When we are in coaching mode with our athletes, we do not think about
maximum strength in the classic sense (that is, bench press or squat). We
recognize its importance, but we have the perspective of the body as a
linked system. The components of linked-system strength as it relates to
maximum strength can be enhanced through the use of the many strength
ball drills in this book. Explore how you can define a prime mover such as
push with the chest musculature while also integrated balance and
movement so you train the whole body to eradicate any weak links and
teach the body to practice firing the muscles in the correct order from the
feet and ankles up the chain through to the fingertips where the prime
movement is expressed. For example, a squat to a diagonal medicine ball
push builds mobility and strength in the legs, hips, and low back; power is
in the torso, chest, and shoulders, linking the body and summing power
from ground up through to the hands. Using the body as a whole and firing
muscles in the correct sequence help produce fluidity of movement.

As an athlete, you must also train speed, agility, quickness, whole-body

reaction skills, and anaerobic capacity. Strength ball exercises for athletes
are incorporated in an overall lifting program. Strength ball training is never
the full program for elite athletes. We have shocked the industry’s early
violent opposition to balance training by having success generating
hypertrophy (growth in muscle size) using instability as the training
overload. Without question, to lift the heaviest weight when strength or
power training, you should be up on your feet on a flat floor.

Strength ball training is more common in the lower half of the diamond
where the foundation of function is enhanced and less common in the upper
half of the diamond where programming is dominated by multidirectional
running drills, plyometrics, and explosive lifting. Sport conditioning
programs would, however, still involve a high volume of core stability
exercises using stability balls and core rotation drills using medicine balls.
Stability balls make up a small volume of the upper-body and leg exercises
to complement athletic strength training with Olympic bars, dumbbells, and
heavy medicine balls.

Bigger, Stronger, Smarter

If you’re a bodybuilder or someone who strength trains recreationally with

goals of increased muscle size and better appearance, you can use strength
ball exercises to better connect the kinetic chain and improve
communication of muscles and joints to perform better in heavy lifts.
Strength ball training can help in pushing through strength plateaus by
improving the neural pathways so you can use the software (brain and
nervous system) as well as the hardware (bigger muscles) to drive your
body to top performance.

If you use heavy strength training programs, you can use a strength ball
exercise that integrates balance and secures high muscle activity to
potentiate muscle right before a heavy, stable lift. You might also order a
strength ball exercise immediately after a heavy stable lift to work on
muscle coordination under fatigue. A set of unstable stability ball push-ups,
for example, can activate the body to perform better in a flat traditional
bench press. The key is to activate but not take it to fatigue.

Rehabilitation

Rehabilitating an injury is not just about letting nature do its job. Rest time
is indeed needed for a muscle or ligament to repair. But along the way, a
return to action is faster and more successful with less risk of reinjury
through participation in a well-structured strength and movement program.
An injured body can use strength ball exercises to rebuild damaged areas as
well as recondition close-to-healed bodies so they return to action even
better than before. Return-to-play exercises must be functional to ensure the
injured area is ready to handle real-life action and sport action, not just
walking and sitting.
Having a body that works, free of pain and full of abilities, is a true gift
since the body is a vehicle and can limit your life experiences since the less
your body works, the more things you are forced to say no to; the fuller
your functional capabilities, the more you can say yes to. Greater
participation in what you love to involve yourself in affects the vastness of
your experiences and hence your learning and personal growth, knowledge,
awareness, attitude, energy, and healthfulness. Society’s lack of interest in
the vehicle of the body is peculiar. Strength ball training will enable you to
stand out from the crowd. By this point in the book, you have deeper
understanding and motivation to train for function. This is best attacked
proactively, but it is also an effective advantage after an injury.

If you are using rehabilitative exercises, you need to also re-educate your
body to avoid a pattern of dysfunction, in which the body compensates to
cover for an injury. For example, with an injury to the left knee, the right
side of the body takes on more of the body mass. There is a short-term
shifting of responsibility in the body, but this can cause problems in other
areas of the body. Left unchecked, these new problem areas lead to further
dysfunction and injury. The bottom line is that exercises must not only
tackle the initial injury but also strive to tune up and attend to the rest of the
body, which was also affected by the initial injury. The process of recovery
from acute injury should be directed by a medical professional who is well
versed in the mechanics of exercise. This is often not a doctor but a
physiotherapist or athletic therapist. Be active in the communication—take
your book to the medical professional to double-check what exercises can
contribute to the process at that stage. The specialist may prompt you to
focus on firing specific muscles during an exercise and make other
meticulous adjustments that require professional guidance.

Initial injury is often caused by other problems in the body. We speak to

treating the cause, not the symptom, and often an injury is caused by other
weak links in the chain that, over time, cause a seemingly unrelated injury.
If you have had an injury, chances are your body still needs to be corrected
and you need to tune up what started the chain of events in your body that
led to injury. Many people function with minor pain and strength
imbalances that negatively affect their ability to perform at their best in
activities and leave them at risk of further injury.
The process of re-educating the body need not wait for injury. Strength ball
training at its best is proactive, activating your entire body as one linked
system with high neural engagement to help you get better while not inured
and keep you operating at your best.

Whole-body re-education includes smooth, whole-body strength exercises

that fire muscles in the correct sequence and stimulate the proprioceptive
system to repair software and muscles together. Strength ball exercises draw
on multiple body parts to get the job done properly, forcing the body to
work together and expose weak links in the kinetic chain. If strength ball
exercise does not help correct patterns of dysfunction, try an easier version
with the goal of laying a proper foundation in the body. If a weak link or
any discomfort persists, refer to a medical professional who specializes in
injury assessment and active, exercise-based rehabilitation. It is important
for professionals such as personal trainers and coaches to stay within their
scope of practice and refer clients to a team of professionals when their
exercise protocols do not solve the problem. Chiropractors,
physiotherapists, massage therapists, acupuncturists, naturopaths, and other
specialists can benefit clients. Likewise, to link your exercise and sport
goals to the process, you should select a sport performance coach and a
medical professional who is competent and current in exercise application
and knowledgeable about the demands of sport. If you are a home user,
level-appropriate strength ball training will help build from the center of the
body out and link the kinetic chain together. If you have a new injury or an
old minor problem that persists, get the short-term advice of exercise and
medical professionals who can give you hands-on assessment and map out
your precise program.

Workouts During Travel

A deflated and folded stability ball is an excellent training tool to take on

the road. It travels easily, and upon inflation it can be used in hotel rooms,
at cottages, and in other locations. Many business people who travel
frequently pack a ball and the Strength Ball Training book, using a hotel
room for a quick and convenient workout. Strength ball training helps
combat the fatigue of travel, helps reset the body’s clock when changing
time zones, and keeps you on a consistent schedule in your workouts. Given
enough time, it is fairly easy to go for a short run or climb some hotel stairs
for aerobic conditioning. Adding a whole-body strength ball routine keeps
you progressing instead of falling behind on strength and function.

As single dads who run businesses and travel extensively to lecture and
consult, we understand busy and stretched schedules. One of Twist’s goals
for his dozens of road trips each year is to return home feeling better than
when he left. This requires a small amount of forethought: packing portable
food, stopping for a quick grocery pickup after landing at the airport, and
getting active each day no matter the time pressure. There is no better
combat of mental fatigue or physical fatigue than neural-based exercise. A
brief strength ball training workout that includes mobility and strength
opens up the body, activates the body, and harnesses the movement-based
instability to stimulate the brain.

Eating clean on the road is not difficult. It is a mind-set. If you are reserved
to eating poorly, sleeping poorly and drinking too much on a road trip, you
likely will. If you plan ahead with the intent to eat clean, drink a lot of
water, and strength train for the duration of the trip, it all helps you get
higher-quality sleep, and a successful road trip is often an achievable short-
duration goal.

If you are a business traveler who does not feel safe running in an
unfamiliar city, you can circuit through several strength ball exercises in
your hotel room at a work rate that sustains an elevated heart rate to achieve
fitness for the heart and lungs. This is accomplished by circuiting through
lighter-load exercises without rest between sets to sustain a heart rate,
effectively combining aerobic, anaerobic, and strength exercise into one
portable workout.

Strength Ball Use in the Workplace

Most jobs have repetitive tasks, such as working on an assembly line or

sitting at a desk typing and talking on the phone. Having access to strength
balls allows for short active breaks to stretch and actively strengthen
muscles and balance the body. A couple of short exercise breaks over the
long term can improve strength, balance, and fitness. In the short term, an
exercise break with an unstable ball activates all the muscles in the body,
not just those used in the workplace, and recharges the body and mind.
Taking a break from workplace tasks to awaken the mind and body can
improve your work performance and prevent repetitive-use injuries. From a
space allocation standpoint, many businesses do not have the resources to
dedicate significant space to a fully equipped employee fitness facility. With
a set of dumbbells or power blocks and a few strength balls, you can easily
create a fully functional fitness room in a space as small as 225 square feet
(~21 square meters).

Research now shows that even fit regular exercisers who sit all day for
work may have a lower life expectancy. It is what you do hour by hour
throughout the day that counts. If your work makes you a sitter, try active
sitting on the ball at your desk. Or, better still, sit on your regular work
chair to focus on your work at hand but take hourly microbreaks to mobilize
and activate on the ball. That is a great place to brainstorm, solve problems,
or reflect on business documents you need to make smart decisions on. The
light exercise on the ball is also a stress reducer, which helps you think
more clearly.

Choosing Exercises and Progressions

When starting any new fitness program, begin at a level that will reinforce
proper technique and movement patterns. This is especially important with
strength ball training, which also challenges stability. Once you have
mastered a particular move, then you should continually challenge yourself
with the appropriate exercise progressions to ensure progressive levels of
success in your program.

Selecting Exercises

To get you started in your first full workout, include exercises from all
chapters. Build from the center of the body out, preferentially training the
core first and then the periphery (arms and legs). All of the exercises in this
book stimulate good core activation, so an equal representation from all
chapters works well because it ensures you check off all the prime movers
and body parts to train the complete body.
To keep primary core exercise safe, work on abdominal and core stability
exercises for several weeks as a foundation before training core rotation.
Chest exercises using supine and prone positions are good examples of
prime mover strength exercises that also build core stability with a neutral
spine. Look for exercises that keep the hips square and aligned with the
shoulders to build strength around the spine before progressing to exercises
that rotate the torso or shift the hips’ center of mass.

Preworkout Testing

The most accurate and individualized way to use strength ball training is to
complete the battery of tests in chapter 3. These help you determine which
muscle groups need most attention and your strengths and weaknesses. The
focus is primarily on core strength and stability because this is the area that
is most often injured or weak in more than 80 percent of people. Without a
doubt, more intensive assessments are available to you, and you should
certainly seek them out if you require them. These assessments can provide
a more in-depth view of all joints and movements in your body. For
example, someone may show evidence of high strength in prime movers
(such as push, pull, legs) but lack stability and core control. Someone else
may have high strength but poor mobility, while another may have low
strength but excellent mobility. You should still begin by selecting an
exercise from each chapter; however, the way in which you do the exercises
is tailored to what the tests unveil as weaknesses. Restricted mobility? Use
a fuller range of motion. Low strength? Use a slower tempo and wide base
of support to achieve more time under tension and build greater strength.
Low core control? Use a narrow base of support and select more primary
abdominal exercises.

Remember that before even beginning strength ball training, and if you are
new to strength training in general, you should develop some base-level
strength with stability training, as described later in the section Precautions
in this chapter. Once you are ready to begin strength ball training, note that
the exercises in each chapter are listed in order from easiest to most
difficult. This ranking is determined by the intensity of the physical exertion
required as well as the complexity of the coordination needed for successful
completion of the exercise. Skipping ahead will only cause your body to
compensate and cheat to get an exercise done, setting you up for injury.
Take your time and practice a group of exercises before progressing to new
exercises of greater difficulty.

Keep in mind that within most exercises are tips on regressing to make an
exercise easier and progressing an exercise to make it more challenging.
Regressions are often applied on the spot, when you try an exercise and find
it too difficult. A quick adjustment can make it more achievable.
Progressions are often applied toward planning the next workout after you
notice certain exercises have become easier to complete. Each workout
should be a challenge to you. If you have achieved your repetition goal, you
should consider a slight increase in your medicine ball weight, the addition
of two or three repetitions per set, or an adjustment to the body mechanics
to make the exercise more challenging. For example, during supine
exercises, a longer torso off the ball and small base of support at the feet
increase the requirement of muscle activation, strength, and control.
Specific methods to increase the difficulty of an exercise are listed for each
exercise. General rules for progressing an exercise are detailed in the
following sections.

One of the most underused yet most effective ways to step-change progress
is to regress something so you can progress something else. For example,
increasing the width of the base of support is a regression that permits you
to handle greater weight loading in a one-arm dumbbell supine press. The
regression permits you to advance the loading and build more strength. In
the same exercise, regressing the weight to a lighter load may permit you to
adopt a single-leg base of support, progressing the difficulty of the core
stability and muscle recruitment in the hamstrings and glutes.

A keen understanding of the rules will help you refine your workout to the
precise difficulty level each time—not too easy, not resulting in mechanical
breakdown, but challenging enough to produce the best results. Your goal is
to be better in each successive workout.

Stability Ball Progressions

There are numerous methods of progressing the level of difficulty when
using stability ball exercises. Specific structured progressions are included
in the text of each exercise. But knowing several guidelines for simplifying
or advancing an exercise will allow you to modify each exercise many
times over to define the most appropriate level of challenge for you. If you
are uncertain, you should choose regressions to ensure that you complete
the exercise safely within your current abilities. However, when you are
experienced with an exercise and begin to find it easy, adopt progressions to
make sure you are challenged. If an exercise is not challenging, you will not
stimulate improvement. With this in mind, the following are points that you
can consider when regressing or progressing your exercises.

Change the base of support.

By decreasing the base of support for an exercise, you can increase the
challenge of balance, which makes leg, glute, and torso musculature work
much harder. You can accomplish this by increasing the inflation of the ball,
which will result in a smaller base of ball support. You can also change the
base of support by moving from a four-point support to a three- or two-
point support. An example of a four-point support is a stability ball push-up
in which you have both hands on the ball and both feet on the floor. To
increase the level of difficulty in the push-up, you can use a three-point base
of support by raising one foot off the floor. You can also decrease your base
of support by placing your hands and feet closer together. Although you are
still in a four-point base of support, this move results in a decreased overall
base of support.

Change the length of the lever.

As you alter the length of your lever arm from short to long, you increase
the difficulty of the exercise, as with the abdominal crunch medicine ball
throw. Throwing from the chest is easier than using a longer lever and
throwing from overhead. Your trunk can also be the lever arm between the
floor and where you make contact with the ball. Rollouts (chapter 4)
connect the toes or knees on the floor, with the hands on the ball, by
stiffening the torso and arms. A short rollout is easier than a longer rollout.
Supine bridges (chapter 4) place feet on the floor as a base of support and
upper back atop the ball. Legs, glutes, and torso keep the hips up and
connect the feet and upper back. A short ball bridge is easier than a longer
one. Minor changes in these body positions can make a dramatic difference
in level of difficulty by changing the coordination, effort, or force required.
Notice even changing an inch or two dramatically increases the muscle
tension. Good mechanics and minor changes to body position can magnify
the muscle response and amplify your results.

Increase range of motion.

By increasing movements from a smaller to a larger range of motion, you

can increase the difficulty of the exercise, as with the push-up with hands
on ball. You can progress from partial push-ups to full-range push-ups.

Change the speed of movement.

Changing the tempo of an exercise changes the result. Very slow

movements keep the muscle loaded under tension longer and help build
strength and stability. Fast dynamic movements tend to build power. The
tempo of movement also makes the exercise easier or more difficult. Most
experts suggest that moving faster is more difficult. But there is no general
rule here. Some exercises done more quickly are much more difficult. Still
other exercises done very slowly require much more strength and balance.
Know that speed of movement alters the demands. You will need to adjust
your tempo on an exercise to learn whether it results in an easier or more
difficult execution. The surprise may be that slower is harder.

Add resistance.

You can increase the intensity of an exercise by adding some form of loaded
resistance, such as a medicine ball, an external free-weight, cable, or elastic
tubing, as with the jackknife exercise with a cable attached to the legs
(chapter 4). Strength tubing needs to be long enough to accommodate
whole-body moves in strength ball training. It also needs to be strong
enough to offer enough resistance. It should come with a protective sleeve
to make the tubing more durable and, if it does eventually break, to ensure
it coils inside the sleeve instead of snapping back and hitting you.

Close the eyes.

By closing your eyes, you increase the proprioceptive demand in the body,
flooding other sensors and receptors positioned to give feedback on changes
to muscles, ligaments, tendons, and joint position. Removing visual
feedback overloads your proprioceptive system, forcing those “minibrains”
to work harder and improve. This adds a level of difficulty, but you should
take caution. Some exercises, such as kneeling on the ball, will require
spotting by a strength coach.

Medicine Ball Progressions

Selecting the correct medicine ball load and modifying the method of
applying the medicine ball contribute to making an exercise level
appropriate.

Increase ball weight.

As strength and power improve, selecting a heavier medicine ball will

progress the amount of overload placed on the muscles, stimulating further
adaptations.

Introduce throwing variables.

With a ball of the same weight, increase the distance between partners. This
requires more power on the throw and more coordination and eccentric
strength on the catch. Or move closer together and increase the catch–throw
speed. This requires reactions and eye–hand coordination and shifts the
emphasis to power, training the eccentric–concentric coupling.

Use a single arm.

Changing from two-hand catches to single-hand catches increases the
reliance on the core, hips, and legs, along with the posterior chain, to absorb
the load. In general, it increases the complexity of the exercise, forcing
greater whole-body involvement.

Use vision tracking.

For exercises with a medicine ball, locking vision on the ball as it travels
increases the balance challenge. For example, stand on one leg while
passing the ball overhead, or move it from one side of the body to the other.
Think of tunnel vision, seeing nothing but the ball. If you also add a head
tilt—tilting your head back to look up at the ball overhead—the level of
balance difficulty is heightened.

Integrate movement or balance.

Adding movement to whole-body exercises or instability will increase the

metabolic cost, coordination required, muscle activation, number of
muscles recruited, and transferability.

Make the exercise unpredictable.

Throwing the ball at varied times or throwing the ball to different positions
requires quick reactions, quick thinking, and quick body adjustments to nail
the mechanics needed for a whole-body catch. For example, in partner
passes, pass the ball to the right, left, up high, down low, and overhead.
Mixing it up is fun and makes the muscles more responsive.

Selecting Training Tools

Stability balls can now be found in just about any type of store—
department stores, supermarkets, and even drugstores. With so many
choices of balls, how can you determine which one might be appropriate for
you? The following tells you everything you need to know.
Sizing of Stability Balls

Most manufacturers of stability balls make sizing recommendations based

on your height. One general rule is that when you sit on the ball, your thighs
should be parallel to the floor. If they are below the parallel level, you will
be forced to use poor posture for many of the exercises. In many cases, this
rule is a good general guideline to use when determining your ball size. But
as you will see in the exercise descriptions, this rule does not always hold
true. Many exercises use a variety of ball sizes through their progressions.
In your training facility you should have several various-sized balls
available.

For personal use, those who are 5 feet 10 inches to 6 feet 3 inches (178 to
190 cm) tall can accomplish most exercises with 55-centimeter and 65-
centimeter balls. Those who are 5 feet 9 inches or shorter (175 cm or less)
can use 45-centimeter and 55-centimeter balls. Those who are 6 feet 4
inches or taller (193 cm or taller) can work with 65-centimeter and 75-
centimeter balls.

Quality of Stability Balls

Stability balls have become a more common training tool in the mainstream
populations, and mass merchandisers now stock the product on a regular
basis. With many more options than in the past, shoppers are able to choose
from bargain-basement balls at general retailers to specialty balls off the
Internet. You should shop for quality. This is a tool that must support your
body weight and handle the rigors of physical training. If the ball looks and
feels on the thin side, like a beach ball, you can assume it is a cheaper
product. If it feels thicker, it might be of good quality.

The accurate measure is in the ABS rating. Stability balls are labeled ABS
if they are truly an “antiburst” ball. When a ball is punctured, ABS balls
will slowly deflate instead of bursting immediately, even when you’re
sitting atop the ball with your body mass and holding weights. Balls that are
lab tested are assigned a weight they can handle and still demonstrate
reliable antiburst properties. Look for a ball with an ABS rating for 300
pounds (136 kg) or more. Balls are also tested for the total amount of
weight they can support. This is usually about three times their ABS rating.
A 300-pound ABS ball could hold 900 pounds (408 kg). For more
information on stability balls, search at www.twistconditioning.com for
quality assurance.

BOSU Dynamic Stabilizing Load (DSL) Balls

BOSU is an acronym for both sides up. DSL stands for dynamic stabilizing
load. One example is the Ballast ball, which was invented by David Weck,
creator of the BOSU Balance Trainer. Weck’s training tools allow coaches
and exercise practitioners to create new exercises. The dynamic stabilizing
load inside the ball is a granular substance that provides stability when the
ball sits on the floor, a load to lift when the ball is carried off the floor, and
a perturbation when the DSL shifts from side to side.

Options in Medicine Balls

Similar to dumbbells, medicine balls come in various weights. Most women

and kids will handle a 4-, 6-, or 8-pound ball (about 2, 3, and 4 kg,
respectively). Men most often select an 8- or 10-pound ball (about 4 or 5
kg). For some exercises, elite athletes use 25- and 30-pound balls (about 12
and 14 kg, respectively). (Note that these metric conversions for ball
weights are not precise. That is, a 2-kilogram ball is actually 4.4 pounds.
Some brands of medicine balls are available in metric weights only, and
some are available in English weights only.) Try some exercises in the gym
or with your personal trainer to get a better idea of the weight range best
suited to your strength level. Having at least two medicine balls, one of
medium and one of heavy weight, will accommodate many exercises. Once
you have a set weight to work with, there are several ways to make a drill
more difficult, even with a ball of the same weight.

Several kinds of medicine balls are available. They all produce the dynamic
load required for building strength, so make your choice based on
individual preference for their other features. Original medicine balls were
big and leather bound. You can also select rubber medicine balls that are
slightly smaller than a basketball. PowerBounce medicine balls are
constructed of thick rubber and are virtually indestructible, and they bounce
off the floor or wall. Today many people opt for soft-shell fitness balls.
They are small and soft, so they can be gripped in one hand. They’re also
great for tracking exercises. Some people find them softer to catch. For
more information on medicine balls, go to www.twistconditioning.com for
quality assurance and author recommendations, or check out a specialty
fitness retailer.

Technique Notes
As strength and conditioning coaches, we have more than 40 combined
years of experience in working with professional athletes and more than 60
combined years of experience in fitness. Enforcing proper technique has
been the foundation of our success. Do not settle for anything less when
you are training yourself or your clients. A component that is common to
every exercise in Strength Ball Training is the concept of setting the core.
You will achieve greater levels of stability and strength if you can master
this technique and use it as you train yourself or coach your clients.

Setting the Abdominals

Since the first edition of Strength Ball Training there has been much debate
about the optimal method of setting the core to provide a solid pillar for
completing exercise movements. Setting the abdominals is a simple yet
important technique in the setup phase of all stability ball and medicine ball
exercises. Slightly drawing in your navel toward your spine and giving your
pelvis an anterior tilt (which emphasizes the natural curve in your lower
back) accomplishes the setting of the abdominals. This drawing in serves a
significant function. Most important, it initiates a support mechanism for
the spine and torso as a result of the transverse abdominis and internal
oblique muscles being activated. This motion of drawing in has been
demonstrated to assist in the reduction of compression on the spine by as
much as 40 percent as well as promoting the natural function of these
muscles. When this contraction is activated, it provides your body with a
much more stable core area for executing all exercises (Richardson et al.
1999; Wirhed 1990).
In the third edition of Stuart McGill’s book Low Back Disorders (2015), he
emphasizes a technique known as bracing, which is an isometric contraction
that results in coactivation of the obliques and transverse abdominis. McGill
states that this method provides increased stability, and it more readily
prepares the body for unexpected loads. He also claims that it provides for a
greater base of pull for muscles than the hollowing, or drawing-in,
technique, which decreases the base. It has been our experience that a
combination of the two techniques brings about a more solid core. This
would involve a slight hollowing of the abdominals along with a slight
isometric contraction.

We cue our athletes to contract 360 degrees around the core to set the core.
With younger kids, to help them achieve the sensation of bracing, we have
fun faking a punch to the belly—at which they instinctively brace. It is a
simple way to establish the isometric contraction. For older clients, we
make the analogy of a corset so that they sense a stabilized trunk before
each exercise. Whatever the cue, a blend of drawing in and bracing sets the
core to absorb and produce loadings and to provide a better base from
which the arms and legs can generate force. With training, this will become
natural. After weeks of strength ball training, you will notice that you begin
to automatically set the core for tasks outside the gym, such as reaching to
lift a heavy object off a shelf or skiing on very difficult mogul runs. Enjoy
your results applied during day-to-day tasks and in your favorite sport!

Precautions

One of the issues that we have seen since the release of the first edition of
Strength Ball Training is a misuse of some exercise progressions. As good
as the ball looks for increasing core strength and stability, there are
instances in which it should not be used. Two of these instances are in
people with chronic low back pain and those who are just beginning a
strengthening program. These recommendations are grounded in the fact
that increased activation of the core musculature also involves an increase
in spinal loads. That is not necessarily a bad thing, but proper progression
will ultimately ensure against any kind of injury. It has been suggested that
the proper progression would involve the use of stable surfaces and then
progress to unstable surfaces (McGill 1998). Introduce unstable surfaces
such as stability balls only once you or your client has sufficient spinal
stability to be able to accept loads that will challenge the core without pain
during and after the exercise. You may want to spend 3 to 8 weeks doing
exercises on stable surfaces before progressing to the greater challenge of
stability ball training.

The following are a few stable exercises that we recommend if you are
beginning a program. You should be able to do these exercises comfortably
before progressing to the more advanced unstable exercises.

Figure 2.1 demonstrates the static back extension. Hold the body in perfect
alignment so that there is a line from the ear to the shoulder, hips, and knee.
There should be a very slight bend in the knees during this exercise. Do not
allow the knees to hyperextend, which can place undue stress on the backs
of the knees. Your goal for this exercise is to hold the position for 2 to 3
minutes. Do not start your program by attempting to complete long sets.
Begin with sets of 30 seconds and slowly progress weekly by adding 10 to
15 seconds to each set.

Figure 2.1 Static back extension.

Figure 2.2 shows the McGill static side raise, also known as the static side
plank. McGill has done much research on spinal biomechanics. (See the
third edition of his book Low Back Disorders , 2015, for more information.)
Again, as you can see in the setup, there should be a fairly straight line from
the head all the way to the feet. You may find it too difficult to begin this
move from the feet. If so, try flexing the knees to 90 degrees and eventually
progress to straight legs. Your goal for this is to hold the position for 90 to
120 seconds. Begin with sets of 30 seconds and slowly progress weekly by
adding 10 to 15 seconds to each set.

Figure 2.2 McGill static side raise.

Figure 2.3 shows the single-leg hip lift. While lying on your back, flex at
one hip and hold this position with your arms. The opposite knee should be
flexed so that your foot is flat on the floor. Set your core and press your foot
into the floor to raise your hips off the floor. Press up to a point where you
have a line from your knee to the hip to the shoulder. Your goal for this
movement is to be able to complete at least 10 repetitions on each side with
good form.

Figure 2.3 Single-leg hip lift.

If you want to train your core while focusing on other body parts, you
should consider exercises that focus on using single-arm movements. For
athletes preparing for high-force dynamic movement and for fitness
enthusiasts who strength train, the intersegmental and stabilizing muscles
must be well developed to prevent injury. These intersegmental and
stabilizing muscles in the spine, shoulders, hips, knees, and ankles can best
be stimulated and overloaded by performing exercises in an unstable
environment. The stability ball provides this very environment, which will
give you several viable options to enhance your exercise toolkit.

Common Terms
As you use the exercises in this book, you will encounter some common
terms that describe positions or movements:

Tabletop , or bridge , is the act of lying on the ball with your head and
shoulders supported, feet under your knees, and core engaged. In this
position you will resemble a tabletop or bridge.
Supine involves lying on the back or with your face upward. When
you lie on your bed on your back you are in a supine position.
Prone involves lying on your front or facing the floor. When you lie
on your bed on your belly, you are in a prone position.
Static means no movement. So an exercise requiring a static hold
would result in the contraction of muscles with no movement
produced.
Throughout the book you will see numbers designating tempo , such
as 1:1:1 tempo. Each digit represents a phase of the movement. In this
example are three phases, and each phase is to be held for one second.
Generally the first number represents the lowering, or the eccentric
portion, of the lift. The middle number represents the middle position
of the range of motion, and the final number is the speed of the
concentric portion, or the raising of the weight.

The concepts that we have covered in this chapter may seem elementary,
but they are critical to your success in executing the exercises described in
the book. These foundational concepts will lead you down the path of
success with your programming.
 Chapter 3
Assessment
The fitness test can be intimidating for many people who are just beginning
to participate in a fitness program. Some would even describe it as a barrier
to engaging in fitness. The fear of the dreaded test—pushing yourself to the
max, finding out how “fat” you are or weak you might be—is not an
appealing experience for most people, let alone someone who is intimidated
by the whole milieu of fitness. This is one of the reasons we avoid using the
term test and instead use the more user-friendly term fitness assessment .

Having been involved in the NHL as strength and conditioning coaches for
many years, we have evaluated the results of many NHL testing sessions.
We have also evaluated thousands of nonathletes seeking to be fit and
healthy. The problem lies in what aspects to evaluate in order to benefit the
client. Some professionals in the industry believe the more assessments, the
better. We believe that evaluation for sport performance and fitness is an act
that is observed every day with every movement a client performs—from
the moment he or she steps in the door, to the beginning of the warm-up, to
the end of the very last set. If you are a trainer, this is important because
there are many points of movement to observe that might dictate a small
change in the program. For example, your client may have played a tough
soccer game the night before and as she walks into the gym, you might
notice that one shoulder is more elevated. With one of our pro athletes we
might manually treat the issue, determine if there are some exercises we can
use to help relieve the tightness causing this, or augment the program to
reduce stress in that area. The bottom line is that if you allow a client to
train with an issue that might impede proper movement of a joint, then you
are teaching that person to reinforce that same improper movement or
posture. As Stuart McGill notes in the third edition of his book Low Back
Disorders (2015), “Tissue overload causes damage and subsequent low
back troubles” (p. 167). This can certainly be applied to many other areas of
the body. It is beyond the scope of this book to delve deeply into this area,
but it surely is something you should be concerned about if you are a
trainer. If you are using this book as a tool for engaging in a new program,
be aware of how you feel and how you look in the mirror, and realize that
pain or the inability to complete a movement that you once did with ease is
a sign to back off and check in with a professional.

Sometimes a poor score does not indicate you are weak in the specific
muscles you are testing. The cause may be a supporting muscle group that
is not doing its intended job. An example is the movement of a simple push-
up. Some of the muscles that are key to an effective push-up are those that
you cannot even see. For example, the subscapularis and serratus anterior
are muscles that assist in stabilizing the shoulder blade against the posterior
rib cage. When these muscles are not functioning, the shoulder blade may
wing off the rib cage and not support the movement of the push-up very
effectively. The result might be pain in the shoulder or an inability to reach
full range of motion in the shoulder. So if you or your client has a poor
result in a push-up test, it does not necessarily mean that you have weak
pectorals or triceps. There could be a fault that you may not specifically see
during such a test. Issues like this can be observed only via manual muscle
testing. It is beyond the scope of this chapter to delve into this further, but
an excellent resource on the topic is Ken Kinakin’s book Optimal Muscle
Training (2008).

The assessment tools provide you with some baseline data that will assist
you in understanding where you rate and the areas you should focus on. The
data will provide you with a good indicator of your core health, among
other things. A strong and stable core will provide you with the foundation
for executing efficient and precise movements in your strength ball training
program.

Total-Body Strength and Stability Assessment

This assessment looks at how the whole body functions through a

combination of a strength movement in the upper body and no movement in
the rest of the body—that is, the lower body must remain still in a strong
and stable position.

Setup
Begin by starting in a push-up position, feet hip-width apart and hands just
slightly outside shoulder width. Women set up from the knees as illustrated.
A partner or instructor places a dowel along the participant’s back, making
contact with the glutes, thoracic spine (upper back), and head. This position
must be held at all times during the execution of the test (see figure a ).

Movement

Starting at the top of the push-up position, the partner turns on a metronome
at 50 beats per minute. This pace will result in half the push-up movement
being completed every 1.66 seconds, or up and down in 3.32 seconds. If
you do not have a metronome, there are many available at no cost online.
With each tick of the metronome, you should be at either end of the
movement. The goal for the bottom position is to lower to 2.5 inches (6.35
cm) off the floor (a tennis ball could be used as a guide).

During the movement, the partner should ensure that the participant is
keeping all three points of contact with the dowel (see figure b ) and will
count the number of push-ups completed.

Finish

Completion of the test will be determined when one of the following

occurs:

1. One of the points of contact with the dowel changes (such as arch
increases in the lower back, head drops).
2. Participant cannot keep pace with beats.

We conducted this whole-body strength and stability assessment on a

nonathletic but physically active population. The ages ranged from 20 to 47,
and the following data were designated as standards of this population.
(Note that competitive athletes may obtain higher scores.)

Average Score

Men: 20
 Women: 21

Core Endurance and Mobility Assessments

The core endurance assessments are simple yet effective methods of
looking at core strength and stability. Unlike the total-body strength and
stability assessment that assesses upper-body strength with the core, these
three focus on the core in the frontal and sagittal planes. Stuart McGill’s
third edition of Low Back Disorders (2015) refers to these assessments as
having showed very high reliability when repeated over multiple days. This
is important when identifying weaknesses that can be addressed with
specific exercises. McGill also indicates that those at risk for low back pain
are people with poor muscular endurance of the torso flexors, lateral
musculature, and back extensors.

McGill’s work over the years has been proven to be exceptional. Along
with what we have seen from a practical standpoint with our general clients
and athletes, we are confident that these core endurance assessments will
add great value to your pursuit of strength and health.

Lateral Core Musculature Assessment

This assessment (known as side plank or isometric lateral bridge) assesses

the core muscles of the frontal plane.

Setup

Get into a full side plank with the top arm across the chest and top foot in
front of the bottom foot in a toe-to-heel alignment. Support is provided by
the elbow and feet.

Movement

Brace the abdominals and lift the hips off the floor to create a straight line
from the shoulders to the hips and all the way to the feet. Count the number
of seconds the position is held.

Finish

The assessment ends at the first sign of the hips dropping or any kind of
rotation of the body. Repeat on the other side.

Average Score

Men: 95-100 seconds

Women: 83-86 seconds

Note that the key here is the goal of having both sides equal.
 Back Extension Assessment

This assessment can be performed on a massage table with straps or on a

back extension bench. This test has been called the Biering-Sorenson test,
named after the first research on the related to back pain.

Setup

The hips, pelvis, and ankles should be secured as shown. The placement of
the hips should be so that the anterior superior iliac spine of the pelvis is
supported at the edge of the bench. Hands are crossed under the chest and
head is in neutral position.

Movement

There is no movement. Count the number of seconds the position is held.

Finish

The assessment is terminated if there is pain or any kind of drop from the
initial setup position or if 240 seconds have passed.

Average Score

Men: 160 seconds

Women: 173 seconds
 Flexor Endurance Assessment

This assessment looks at the anterior side of the core, mainly the
abdominals, in a static sit-up posture.

Setup

The back should be set at an angle of 60 degrees (use a goniometer to

determine) and the feet should be secured. Both the knees and hips should
be locked in at 90-degree angles.

Movement

This position should be held with no movement. Count the number of

seconds the position is held.

Finish
Any backward movement of more than 4 inches (10 cm) indicates the test is
over.

Average Score

Men: 136 seconds

Women: 134 seconds

Overhead Squat Assessment

The overhead squat is part of functional movement screening (FMS) made

popular by Grey Cook. Although we are not using the full screening
parameters of the FMS, we like this movement as an assessment and an
exercise because it requires effort from every major joint in the body. It is a
full-body movement with great emphasis on the legs, hips, lower and upper
back, and shoulders. It allows you or your trainer to determine if you have
any movement problems bilaterally (both sides), or unilaterally (if you
favor one side) and detect which joint may be the limiting factor. Because
strength ball training is so integrated and functional, the overhead squat is a
go-to movement for us. If you do not have a coach or trainer to work with,
here is how to assess yourself and the key points you should be aware of.

Setup
Place feet slightly wider than shoulder-width apart with your hands holding
a dowel so that, when your elbows are bent, they are at a 90-degree angle.
Once you have this set, push the dowel overhead into an extended arm and
shoulder position (see figure a ).

Movement

From this standing position, lower yourself slowly into a squat where your
thighs are just below horizontal (see figure b ). Maintain contact with your
heels on the floor, knees over your feet, head facing forward, and chest up,
all the while keeping the dowel fully extended overhead and centered
between your heels and toes. Give yourself three or four chances to get it
right.

If your squat is done with your chest up, your thighs parallel to the floor,
and your feet on the ground, score yourself a 3. If you cannot achieve the
technique, place a small riser or plank under your heels and repeat. Score a
2 if your knees are still not aligned as indicated or the dowel is past your
feet. Score a 1 if there is too much forward lean, the upper thigh is not
below horizontal, the knees are past the toes, or lumbar flexion (arching of
the back) is seen. If there is any pain, score a 0 and have a professional
assess you. Pain may be an indicator of a deeper problem limiting this
movement.
 Corrective Action for Malalignment in Overhead Squat

Ankle Dorsiflexion

Try these stretches, flexing the ankles in a slow pumping action, or hold for
15 to 20 seconds. You can do the stretches either standing (see figure a ) or
sitting (see figure b ).
Deep Squat Progression

Try the deep squat progression (see figures a-c ). Standing on an incline,
squat deep, touching your left hand to the floor and raising your right hand
to the ceiling. Repeat on the opposite side. Or try the wall slide (see figures
d-f ) in a controlled manner if you have restrictions in the shoulder or
thoracic spine. Standing against a wall, raise your arms straight overhead.
Move your arms slowly down the wall so that forearms are parallel to the
floor and then at a 45-degree angle.
The assessments in this chapter provide some simple guidelines as you
prepare yourself or your clients for exercises in the book. It is beyond the
scope of this chapter to completely detail exercise progressions from a
correction standpoint. You can use the assessments as a gauge for
improvement and a motivational tool for reaching new goals. Attainable
goals are those that will continue to foster engagement and improvement in
fitness. In the event that you or a client is not comfortable or in
unreasonable pain while performing the assessments, you should stop and
consult with a health professional.
 4
Core Stabilization
Jackknife

To shift the load to your lower abdominals and hip flexors, add this exercise
to your program. It requires upper-body and core stability and activates the
lower abs and hip muscles to draw the ball in toward the body. The weight
in your lower body is transferred through the ball to produce a load against
the hip flexors.

Setup

Standing behind the ball, crouch down and place your abdomen on top of
the ball. Roll forward until your hands reach the floor in front of the ball.
Walk your hands out until only your feet remain on top of the ball. Contract
the core to hold a strong link. Your body should be in a straight and firm
line from feet to head.

Movement

From the prone push-up position, keep the legs straight and bend at the
waist so the hips elevate and the knees move closer to the torso. This moves
the ball toward your hands. Keep the speed of movement under control,
with a 1:1:1 tempo.

Finish

Extend your legs to move the ball back to the start position. At this point, at
the end of each rep, your body should be linked with strong contractions
forming one level, straight line.

Tips and Progressions

One method of progression is to add resistance to the ankles. You can
accomplish this by adding a cable or strength tubing. So as you flex
your hips forward, you are pulling on not only the ball but also the
resistance of the cable.
Another progression is a modified one-leg bent-knee jackknife. In this
version, begin with only one foot on the ball. The right leg is off the
ball yet straight and firm. Draw the ball up toward your chest with
your lower abdominals and hip flexors. Balance on one leg in this
position, holding your contraction, before straightening the left leg
back to the setup position, following a 1:2:1 tempo.
 Prone Balance

The prone balance is also known by some as a prone plank position. It

provides a challenge to the core in the sagittal plane.

Setup

Roll out on a stability ball so that it is set under your elbows in a prone
position. You should be propped up on your elbows, with your shoulders
placed directly over your elbows. Engage your core to create a slight
kyphotic posture (back rounded) and hold this position. Your feet should be
hip-width apart.

Movement and Finish

There is no real movement for the prone balance because it is a static

exercise. Hold the described position for 30 to 120 seconds.

Tips and Progressions

You can use many progressions during this exercise. The first to
consider is foot placement. Progress from a hip-width stance to a
narrow stance or single-leg stance.
Change the effective lever arm by rolling the ball forward, from side to
side, in circles, and in figure eights.
Add resistance by wearing a weight vest or placing a sandbag over the
low back.
You can achieve greater instability by placing the feet on top of a
BOSU or balance board.
Also see prone ball hold with knee drive (chapter 6) as a variation with
some hip movement.

Prone Balance Hip Opener

The prone balance hip opener is similar to the prone balance. It adds the
component of hip mobility to the prone balance and changes the balance
challenge of the push-up position hip opener from the feet to the arms.

Setup

Roll out on a stability ball so that you are in a prone position with the ball
set under your elbows. You should be propped up on your elbows with your
shoulders directly over your elbows.

Movement

Flex one hip forward to create a 90-degree angle. Adduct the leg as far as
you can, squeeze this position for a second, then abduct out to the side.

Finish

Complete a set number of reps and then switch legs.

Tips and Progressions

Increase the challenge of this movement by adding a hip extension

after each hip rotation. To do this, after you have abducted the hip and
returned to the start position, extend the hip straight back, hold, return
to the start position, then proceed with hip adduction.
Add resistance by putting weights on your ankle.
 Bridge T Fall-Off

The bridge is a key position that dozens of exercises build from. Bridge
fall-offs activate the deep abdominal muscles and all core muscles to hold
the bridge, brake before falling, and pull back into position. It works 360
degrees around the torso.

Setup
Sit on top of the ball and slowly roll forward so your hips move off the ball.
Continue until your middle back is on top of the ball. You will feel your
shoulder blades at the top or middle of the ball. Your feet are flat on the
floor and shoulder-width apart, upper legs parallel to the floor. The key to a
functional bridge is to elevate your hips to form a straight line from neck to
knees. Be sure to hold your hips up strong. Raise your arms out to the side
so that your torso and arms make a T position.

Movement

Slowly shift your weight to one side, rolling out onto your triceps. Keep
your hips up, not allowing any rotation at the hips or shoulders. Move as far
to the side as you can without losing your solid position and without falling
off the ball.

Finish

Using your core muscles, pull your body back across the ball until your
shoulder blades are back on top of the ball. Continue to move through to the
opposite side and repeat the movement.

Tips and Progressions

Place a dowel across the chest from shoulder to shoulder to evaluate

stability and body alignment. Any hip or torso rotation will be evident
when the dowel rolls or tips and falls off.
Successful execution of bridge fall-offs can lead to reaction fall-offs.
When your partner lightly pushes you to the left or the right, you must
react and decelerate the movement with your core muscles, reversing
the movement before falling off the ball. This is more sportlike
because you are not worried as much about strict technique as you are
about producing the resulting function. You will tend to roll your torso
when pushed to the extreme side ranges before braking and returning
to your middle setup position.
 McGill Side Raise With Static Hip Adduction

This exercise is named after Stuart McGill, one of the world’s leading spine
researchers, from the University of Waterloo. This movement focuses on
core musculature in the frontal plane while incorporating the hip adductors.

Setup

Lie sideways on a mat with your elbow propping up your body. You should
have your body set so you are supported laterally. Place a stability ball
between your feet and squeeze to fire your adductors on your hips.
Movement

Engage your core and laterally lift your body off the floor, maintaining the
adductor contraction on the ball. There should be a fairly straight line from
your ear to shoulder, hips, and knees. Hold the contracted position one to
two seconds.

Finish

After holding the contracted position, lower yourself back to the starting
position. As you lower your hips back down, do not allow your body to rest.
At about a centimeter from the floor, begin your next lift. Repeat on the
opposite side after reps are completed.

Tips and Progressions

To work static strength and stability of your core, try static holds in the
contracted position. Holds can be anywhere from 30 to 90 seconds in
length on each side.
Add extra resistance by placing a sandbag or weight vest over your
hips.
 Supine Stabilizer Scissors

Although it has a similar name as supine rotator scissors in chapter 5, the

main difference here is that supine stabilizer scissors uses the ball as a base
of support and focuses on strength in the sagittal plane.

Setup

Place a ball in front of something solid that you can grip on to—either a
power rack or a solid piece of equipment. The height you have to grasp is
approximately hip height. Lie back over the stability ball so it provides
support to your low back. Reach back and grasp the bar with extended
arms. Your legs should also be extended and parallel with the floor.

Movement

Begin movement by raising one leg straight up and lowering the opposite
leg approximately 10 to 15 degrees.

Finish

Hold this position for a second and then reverse your legs.

Tips and Progressions

This movement provides a great challenge to the low back and abdominals
from a stability standpoint. If you feel pain during this movement, it might
be a result of your not having the required base strength to maintain your
position. In this case, you can try the movement with bent knees.
 Bridge With Medicine Ball Drops

This exercise requires the core muscles to eccentrically decelerate the

falling load (medicine ball) while producing stabilization to hold the basic
bridge and to balance and return to balance after catching the ball.

Setup

Sit on top of the ball and slowly roll forward so your hips move off the ball.
Continue until your middle back is on top of the ball. Your shoulder blades
will be at the top or middle of the ball. Your feet are flat on the floor and
shoulder-width apart, and upper legs are parallel to the floor. The key to a
functional bridge is to elevate your hips to form a straight line from neck to
knees. Hold your hips up strong. Extend your arms up above your chest,
with your hands ready in a catching position.

Movement

Your partner stands in front of you, lightly tossing a medicine ball so it

drops outside of your center of gravity. You must rotate slightly and catch
the ball as it drops to the right or left of your chest area. Catch the ball
while keeping your hips up.

Finish

Brake, balance, and throw the ball back to your partner before using your
core to return to the setup position in preparation for the next rep.

Tips and Progressions

Randomize the medicine ball tosses from left to right, above shoulder
to waist level, as well as overhead.
Give the spotter feedback if you can handle more challenging drops.
Likewise, the spotter needs to remind you to keep your hips up strong
and bring the feet back to the starting stance. Most people
automatically widen their stance when catching the ball instead of
relying on their core strength.
To increase the difficulty of the exercise, bring your feet together.
 Bridge Ball Hug

The bridge ball hug introduces the concept of static and dynamic
contractions in the same exercise.
Setup

Sit on top of the ball and slowly roll forward so your hips move off the ball.
Continue until your middle back is on top of the ball. Your shoulder blades
will be at the top middle of the ball. Your feet are flat on the floor and
shoulder-width apart, and upper legs are parallel to the floor. The key to a
functional bridge is to elevate your hips to form a straight line from neck to
knees. Hold your hips up strong. Place another ball on your chest, wrapping
your arms around the ball as if you were hugging the ball.

Movement

Maintain your setup position while a partner begins slapping the ball in
multiple angles. The key is to hug the ball as tightly as possible and limit
movement of your body and ball during the slaps. Setting your abdominals
during this exercise will assist in stabilizing your body.

Finish

This exercise is finished when you complete the total number of slaps in a
set; 20 to 30 slaps are recommended.

Tips and Progressions

Increase the difficulty by holding the ball away from your body with arms
extended over your chest.
 Standing Bar Twist With Medicine Ball Squeeze

This is a challenging movement that combines core stabilization with your

arms acting as loading levers. The tie-in for the lower body comes in the
static medicine ball squeeze that works the adductors along with the core
musculature to enhance the link between obliques and adductors.

Setup

With a loaded bar wedged in the base of a wall or squat rack, pick up the
bar; in a hand-over-hand position, the bar should be at about mouth level.
Have a partner set the medicine ball between your legs for the squeeze.

Movement

Maintain a stable core as you let your arms slowly drop to one side while
squeezing the legs.

Finish
Return all the way to the other side without stopping at the midposition.

Tips and Progressions

The bar should be in a continuous slow and controlled motion for the
complete set.
Add plates to the bar to increase the load.
 Closed Kinetic Chain (CKC) Ball Hold

This exercise can add to or replace ball hugs; the difference is the use of an
athletic stance and holding the ball away from the body. This is an essential
exercise for any athlete. It builds strength and stability. Developing core
stability in the closed kinetic chain is a crucial step to linking your core
with posture and building the core musculature to contribute to whole-body
strength and movement drills.

Setup

Get into an athletic-ready stance with your feet shoulder-width apart and
your ankles, knees, and hips slightly flexed. Hold a stability ball in front of
you at chest height with the arms almost fully extended and hands pressing
in against the sides of the ball. Set the shoulders and middle back by pulling
the shoulder blades up, back, and down so that your chest is up and out.
Squeezing the stability ball will help to stabilize the shoulder blades. Do not
let the stability ball touch the torso.
Movement

A training partner or coach applies strong three-second pushes, alternating

directly to the left and right. Maintain a contracted core, middle back, hips,
and lower body. Own your position, trying to prevent your partner from
moving the ball from the starting position. Think of anchoring this position,
being strong to prevent the ball from being pushed off the midline. Lock
your rib cage onto your hips to prevent any rotation through the trunk or
flexion and extension.

Tips and Progressions

The push is timed at three seconds to give you time to figure out what
muscles to activate to counteract the push and achieve strong muscle
contractions.
Partners should not be shy about applying force. If the exerciser shows
too much rotation, ease up. If the exerciser is anchored in, add more
force.
To increase difficulty, apply more force or hold the ball farther from
the body, which increases the lever length from the ball to the midline.
You can also begin to vary the direction of push, adding diagonal and
vertical push patterns.
After a set number of workouts with steady pushes, decrease the length
of each push while increasing the sequence pace, applying fast
repetitive strikes (fast repeats) from various directions.
When you are no longer challenged, progress by closing the eyes.
 Lateral-Jump Ball Hold

Lateral-jump ball hold is similar in principle to the CKC ball hold. This
exercise incorporates lateral movement mechanics with CKC core stability,
linking the core to lateral deceleration and balance.

Setup

You need enough space for two athletes to jump side to side. Begin by
getting into an athletic-ready stance with your feet shoulder-width apart and
with your ankles, knees, and hips slightly flexed. Hold the stability ball in
front of you at chest height with arms almost fully extended, hands pressing
in against the sides of the ball. Set the shoulders and middle back by pulling
the shoulder blades up, back, and down so that your chest is up and out.
Squeezing the stability ball will help to stabilize the shoulder blades. Do not
let the ball touch the torso.

Movement
To begin the exercise, preload the legs and jump off laterally 2 feet (61 cm)
to your left. Land softly and absorb the landing by engaging your core and
triple-flexing your ankles, knees, and hips. Immediately upon landing, have
your partner or coach apply a three-second push to the ball, pushing from
the inside. Think of land–contract–hold. Keep your shoulders stabilized and
chest up to prevent any movement to the ball and any breakdown in
posture. Repeat in the opposite direction, and alternate jumping left and
right for 12 reps total.

Tips and Progressions

When first trying the exercise, start by jumping small distances while
your partner delays the push, letting you land and stabilize your
posture before pushing on the ball.
Progress by jumping greater distances, increasing the lateral loading.
Next, your partner pushes as soon as you touch the floor from your
lateral jump. To land safely, secure a positive angle, planting the
outside foot out past the hips. Dorsiflex, pulling the toe up, to create a
heel lock before hitting the floor, which helps prevent inversion
sprains.
To impose varied overload on the body, you can also use a DSL
stability ball. When you land the lateral jump, the load inside the ball
will shift so that your core also has to brace for the impact while the
shoulders carry the weighted ball against gravity.
 Balance Push-Up

This exercise activates all of the upper-body and core muscle groups for
stabilization throughout the exercise. It is a great way to overload the
muscles without loading up Olympic weights.
Setup

Standing behind the ball, place your hands on the ball at shoulder width.
Shuffle your feet back until your chest is over the ball and you are
supported on your toes.

Movement

Bend at the elbows to lower your chest to the ball, slowly lowering to 90
degrees at the elbows. Maintain a strongly contracted core; do not let your
hips relax and sag. Hold for two seconds at the bottom. Keep your
shoulders and hips square.

Finish

Extend your arms to bring your upper body back to the setup position.

Tips and Progressions

In the push-up position, lift one foot off the floor and work to balance
as you lower and push up.
At the setup stage, place your hands on the side of the ball. Press into
the ball as you lower and raise your body.
 Reverse Balance Push-Up

An elevated foot placement moves more of the load to your upper body and
requires more core and hip stability. We recommend this exercise in
combination with balance push-ups.

Setup

Standing behind the ball, crouch down and place your abdominals on top of
the ball. Roll forward until your hands reach the floor in front of the ball.
Walk your hands out until only your feet remain on top of the ball. Contract
the core to hold a strong link—your body should be in a straight and firm
line from feet to head.

Movement

As you bend at the elbows to lower your chest to the floor, maintain your
balance on the ball. Keep your torso facing square to the floor.

Finish

Hold for one second at the bottom, and then extend your arms to bring your
upper body back to the setup position.
Tips and Progressions

Once in the setup position, have a spotter position a balance board

under your hands to produce dual instability.
As you lower into the push-up, you must keep your feet balanced on
the ball while also balancing your arms on the board.
Your core must be strongly contracted to link the body together from
its positions of instability.
 Up Up, Down Down

This is an excellent exercise for upper-body stability, posterior deltoid

strength, arm strength, and trunk and pelvic stability.

Setup

Begin by getting into a prone plank position on the ball with your elbows
shoulder-width apart and bent at 90 degrees. Your forearms should be
directly on top of the ball. Your feet should be a little wider than shoulder-
width apart, and your core is engaged so that your ankles, knees, hips, and
shoulders are all in alignment. Engage your core and shoulder stabilizers.

Movement

Lead with the right arm by picking up your right arm and placing your right
hand on the ball. Now push up and extend your elbow so that it is fully
extended. Immediately after, lift your left elbow off and quickly place your
left hand where your left elbow was. While doing this movement, try to
keep your hips from rotating side to side.

Middle Position

In the middle position you should be in a prone plank position with your
hands on the ball. Your core musculature is engaged to prevent the low back
from sagging.

Finish

Engage your core again, and reverse the movement that got you up there.
Pick up your right arm, and then place your right elbow where your hand
was by using your left arm to lower yourself with control. Lift your left
hand off and place your left elbow where your left hand was. Repeat for
desired amount of reps. Be sure to do the same in leading the movement
with your left arm.

Tips and Progressions

It sometimes takes a couple of tries to get the feel and rhythm

necessary to do the exercise correctly. For this exercise you may want
to have a spotter or place the ball against a dumbbell for more stability.
For a progression, narrow your base of support by bringing your feet
closer together.
Greater challenge comes with slowing the movement overall, with
longer loading phases before adding the next movement.
If you cannot stabilize the one-arm transitions, a DSL stability ball will
provide a more stable base from which to attempt the exercise.
 Kneeling Hold and Clock

Every exercise of every kind can be assessed in terms of a ratio of risk to

benefit. For example, we do not allow our clients to stand on the ball.
Although a few are capable, the risk of a substantial fall and injury is high.
Part of the assessment is the exit strategy if things don’t go right. There are
half-balls called BOSU Balance Trainers with hundreds of standing
exercises and a simple step-off exit strategy. With stability balls, we go as
far as kneeling on them. Your center of mass remains close to the ball, and
to exit, the feet easily slide off the ball and onto the floor. Kneeling holds
and clock movements are great for grading force production in different
directions and refining control of the hips and abdominals.

Setup

To get up on the ball, place your hands and then knees on the front top part
of the ball. Roll forward as you release the hands. Use a narrow leg position
and elevate through the rib cage for a tall postural position. Arms can be
flexed at your sides, neutral.

On your first attempts at this exercise, have a spotter stand in front of you,
one arm flexed. Hold the spotter’s forearm to help you get up on the ball
and stabilize. Gradually soften your grip on the spotter’s arm. The front
spotter position is easiest for you to hold and prevents you from coming off
the ball forward. The other three exit options—back, to the left, and to the
right—are easier for getting a foot down on the floor. Use a wider leg
placement to allow adductors to squeeze into the ball to assist in balancing,
and keep your hips close to your ankles, lowering your center of mass.

Movement

In your first few sets with this exercise, strive to stay on top of the ball,
reacting with any necessary corrective responses to deviations in balance. It
will mirror a golf swing—just when you think you have it, it becomes
difficult again. Use strong bracing and minor adjustments to return the ball
to the setup position, weight centered on top.

Tips and Progressions

If you find it difficult to stay on top of the ball, select a DSL stability
ball, which will decrease the instability and help you succeed at the
kneeling hold.
At the other end of the continuum, to advance the drill, purposefully
shift your center of mass on the ball, which forces you to contract the
correct muscles to the correct degree to return to a centered position.
Start with one-inch shifts, shifting to a 3 o’clock position, then 6
o’clock, 9 o’clock, and 12 o’clock. Learn to grade the amount of force
you generate so you do not overadjust. On the sideways movements to
3 o’clock and 9 o’clock, gradually increase the amount of
displacement until you are striving to find and hold a finish position
with one leg on top of the ball, the other leg rolled off to the side as in
figure b, still alternating from side to side without placing a foot on the
floor. This places additional demands on hip strength and control,
which are essential for single-leg movements.
 Kneeling Ball Self-Pass and Tracking

This is a fun exercise that forces participants to think their way through
with keen body awareness.

Setup

Begin kneeling up on the ball—glutes up off the heels, torso up tall, back in
a neutral position with the core muscles engaged.

Movement

Start by passing the medicine ball back and forth from one hand to the other
with arms out in front of you. Progress by taking the passes up overhead.

Tips and Progressions

 Start off with small short passes and progress to wider passes.
Progress further by tunneling vision to just the ball as it travels from
side to side in front of the body and also up overhead and across to the
other side.

Seated Humpty Dumpty

Have fun with this one! This is a great warm-up exercise that stimulates
core strength and responsiveness.

Setup

Begin by sitting up straight on a stability ball with the core muscles

engaged. Find a balance point where you can lift your feet a few inches off
the floor. To prevent overuse of the hip flexors while in this position,
slightly lean back so the angle at the hips is 90 degrees or greater.
Movement

Between two or more people sitting on stability balls, pass a weighted ball
back and forth. Do not let the feet touch the floor.

Tips and Progressions

This is a great icebreaker exercise and can easily be turned into a

game. Have fun with this—count the number of successful passes,
count how long you can go before someone’s foot touches down or
how many passes you can get in a time frame, or add a few more
medicine balls into the mix.
You can further progress the exercise by using heavier balls, increasing
the distance between the throws, or passing farther from the midline
(but still in reach).

Kneeling Medicine Ball Catch

This exercise requires that a dynamic load be caught in an unstable position.

By removing the eccentric action of the legs, the entire responsibility to
stabilize is left to the core.

Setup
To get up on the ball, place your hands and then knees on the front top part
of the ball. Roll forward as you release the hands. Use a narrow leg position
and elevate through the rib cage for a tall postural position. Draw in and
brace the core and set the middle back. Extend the arms out at chest level.
Your coach or partner positions about 6 feet (1.8 m) away, directly in front
of you.

Movement

Stay as solid as possible on top of the ball, making continuous minor

adjustments to any deviations in balance. The coach begins passing the ball
directly down the midline, straight to your hands. Flex at the elbows to
cushion the catch while you contract through the core, glutes, and adductors
to keep your weight centered on the ball. When you have secured a stable
position, pass the ball back to the coach, prepare to break momentum after
ball release, and stay on top of the ball.

Tips and Progressions

If this exercise is not manageable, replace it with two exercises:

kneeling hold and clock along with medicine ball shoulder-to-shoulder
pass (this chapter and chapter 8, respectively). After perfecting the
advanced progressions in both of those exercises, try the kneeling
medicine ball catch again.
To work on progressive overload, the coach can deliver passes outside
the midline so you catch in front of one shoulder, making stabilization
on top of the ball more difficult.
Next, the coach positions off to one side to distribute cross-body
passes that you catch with two hands in front of the body, allowing
slight rotation while maintaining control.
 Progressive Tabletop

This exercise uses a four-point stance to activate the core, integrating

instability and reduced base of support to heighten the activation of
muscles.

Setup
In a standing position, place your knees in contact with the ball; position
your hands on top of the ball. Load your weight onto the hands as you shift
your weight forward, bringing the feet off the floor. When in place with a
four-point stance, knees are on top of the ball and hands are slightly
forward. Draw in and brace your core.

Movement

Contract your glutes, hips, abdominals, back, and shoulders to anchor this
position, making minor adjustments to correct any deviations in balance.
Focus on retaining a set middle-back position, holding and correcting
movement without hunching your shoulders. Lift one arm, holding it
straight out parallel to the trunk. Alternate arms.

Tips and Progressions

Enhance core strength by trying the same maneuver with one leg. Lift
a knee and extend the leg behind you, level with hips and parallel to
the floor. Glutes will fire aggressively and likewise the shoulders and
lats will work hard to hold the position on the ball.
Once you can hold an extended leg with solid coordination for 20
seconds, you are ready to progress to opposite arm and leg, lifting one
arm up and also lifting the opposite leg as shown in figure b.
If you weren’t able to achieve the original tabletop on the ball, adopt
the progressions listed previously (lift arm, progress to leg, progress to
opposite arm or leg), but do them on a mat on the floor. This will help
you build the required strength to eventually get back up on the ball
into a tabletop position.
 Kneeling Rollout

This is an excellent exercise for overloading the core through a full range of
motion with a natural rolling motion. Rollouts produce eccentric elongation
as well as isometric contraction. This exercise also works the chest, back,
shoulders, and triceps muscle groups.

Setup

Kneel in front of a ball and produce a pelvic tilt, moving your glutes
forward and drawing in your navel toward your spine. Place your hands on
top of the ball and bring your feet off the floor. This allows your knees to
become the pivot point. Walk your hands out on the ball, moving the ball
and your arms away from your body. Once you feel your abdominals
beginning to work, you have reached your starting position.

Movement

Your hands will remain stationary on the ball. Pivot on your knees and
bring your torso and hips forward as the ball rolls away from your knees.
Keep moving until your chest drops down. Keep your chest upright as much
as possible, avoiding the Superman pose. If you feel any strain in your
lower back, make sure you are not in the Superman pose. If your back
discomfort remains, return to the setup stage and check your pelvic tilt.

Finish

Hold at the far reach for two seconds, then roll back into the starting
position.

Tips and Progressions

In the extended rollout position, rather than holding stationary for two
seconds, move the ball outside of your midline to place additional
demands on the core muscles. Try a figure-eight pattern or a side-to-
side movement aiming to move your right hand in front of your left
shoulder (and left hand to right shoulder on the reverse), or select a
word to spell. For example, in the far extended position, move the ball
to spell each letter in power; that completes one rep before you return
to the setup position.
Progress to a single-arm rollout. Keep the ball positioned down your
midline, and remove one hand to perform one-arm kneeling rollouts.
Complete single-arm kneeling rollouts with the ball positioned outside
of midline, more in line with your active arm. This produces additional
loading on the shoulder, triceps, and abdominals. Stabilizing muscles
have to work harder to prevent hip and torso rotation.
 Dual-Ball Survival Rollout

This exercise is a fun and interesting challenge. Less attention is focused on

body technique; rather, you will discover the right mechanics as you
explore how to stay on the balls. This generates very thorough activation of
the musculature through the shoulders, back, abdominals, and hips, all of
which must work extremely hard to complete each rep. You will need to
handle the load of your body weight and prevent sideways movement of the
ball, with reactive muscle contractions to correct losses of balance.

Setup

Select two different-sized balls and set them about 6 inches (15 cm) apart.
Set the heels of your hands on the top outside of the front 65-centimeter ball
while you mount the knees on the back 55-centimeter ball. Establish a
kneeling position, hips low, hands on the front ball, and set the midback.

Movement

Shift some of your weight onto the hands and work to hold this position
without exiting the balls. React to any deviations in balance by pulling back
to a centered position.

Tips and Progressions

After you learn how to stay up on the two balls with fewer movement
deviations, progress to a dual-ball rollout where you extend the arms
and legs to create more separation between the balls. Start by moving
both balls 1 inch (2.5 cm) and return to the setup position.
Progress over a set number of workouts to longer extension, moving
the balls as far apart as possible, as shown in the photo.
If you reach a distance that is uncomfortable on the lumbar spine,
shorten the distance you will work, potentially reverting to the static
survival hold position. Also add supplemental supine bridge and prone
extension exercises to prepare the back to handle greater challenges.
 Full-Body Multijoint Medicine Ball Pass

This exercise produces sequential full-body power as well as anaerobic

conditioning.

Setup

Stand facing your partner, about six paces apart. Keep your feet shoulder-
width apart, knees slightly flexed, and abdominals contracted.

Movement

Before you pass the ball, squat down and touch the ball to the floor. The
pass begins from this position. Maintain a good squat position, chest up and
back in a safe position. The throw begins with the legs and transfers
through the hips and on to the upper body. The force–ground relationship is
important here, because you will need to finish with a powerful leg
extension, jumping right off the floor.

Remember the desired ball direction is forward, not just up, so you must
drive up and out (forward) to direct the force in the intended direction.

Finish

Your partner should not attempt to catch this long-distance pass. Through
trial and error, your partner will be positioned to allow the ball to land on
the floor and catch it on the bounce, which is safer and easier on the body.
After receiving the ball, your partner squats and touches the ball to the floor
before driving up and forward with the entire body to pass a maximal
distance. Every pass is a best effort. You try to work your partner backward,
throwing a longer distance with all of your power.

Tips and Progressions

Get twisted lateral two-ball pass: This drill uses the same throw
technique. Both partners start with a medicine ball at opposite sides of
the drill course. On “Go,” both throw for maximal distance. Then
immediately begin a quick lateral shuffle to the other side, where you
will pick up your partner’s ball and throw it back, right from the floor
with a full-body squat throw.
Continue throwing for maximal distance and shuffling at maximal
speed for 30 seconds. As your anaerobic conditioning improves,
increase the drill time. The intensity of this drill is 110 percent.
 Bridge Perturbation

From a bridge position, a second ball is used for a variety of dynamic

stabilizing load movements to foster reactive muscle capabilities through
the eccentric–concentric responses.

Setup

Assume a supine bridge position on top of a ball. Feet are in a narrow

stance, hips up strong, core set. Hold a DSL stability ball up over the chest,
arms extended.

Movement

1. Keeping the arms close to full extension, complete small and large
circles with fluid, consistent movement so you can hear the DSL flow
around the ball.
2. Shift the DSL stability ball side to side, moving wider and faster until
you accommodate with torso rotation. Listen for the impact of the DSL
traveling across the ball, which you will also feel as you brace for the
impact of the DSL.
 3. Complete a sit-up pattern. Sit up and extend the arms in front of your
chest. Sit back down into the supine bridge position, arms out over
head. Again, absorb the force of the DSL as it shifts across to the other
side of the ball at each end range of motion.

Tips and Progressions

Begin with smaller ranges of motion and regress by keeping the ball
closer to your torso.
Progress by adding more load to the ball.
 Supine Bridge Ball Hold

The supine bridge is one of the foundational ball positions that so many
exercises build from, developing the deep core musculature plus obliques,
shoulders, pecs, low back, glutes, and hamstrings.

Setup

Begin in bridge position with feet flat on the floor and spaced hip-width
apart. Knees are at 90 degrees, and head and shoulders are fully supported
on the stability ball. Arms are extended, holding a medicine ball directly
above the chest. Elbows are bent slightly but locked in position. Keep the
hips up and core engaged.

Movement

Your partner stands behind your head to apply three-second pushes on the
medicine ball, alternating left and right. Your goal is to keep the core locked
in and not allow any movement in the arms or core. On the second set, shift
to rapid-fire pushes, delivering a strong, quick push immediately followed
by a push in the opposite direction, continuing for 20 seconds.
Tips and Progressions

If the medicine ball deviates far outside the midline, ease up on the
push.
Most partners err by pushing too lightly. Push with enough force so
that your partner has to struggle to maintain the medicine ball position.
Athletes who are extremely strong in the bridge position can also be
challenged by
1. bringing the feet closer together to lessen the base of support,
2. closing the eyes, or
3. varying the direction of the medicine ball push (left, right,
forward, back, diagonal).

Squat to Supine to Sit-Up

In this integrated exercise, you work a squat pattern and transition to

supine, where you complete a sit-up.

Setup
Begin with your DSL stability ball in neutral position (label up). The DSL
stability ball has circle markings that you can use as a reference point to
complete the supine portion without ball movement and to define a spot to
aim for that will help you avoid falling off the ball.

Standing with your back toward the DSL stability ball, squat down so that
your glutes touch at about the outer edge of the large top circle. Sit down on
the top front side of the DSL stability ball, and position the feet so that the
upper legs are parallel to the floor with the feet in a shoulder-width stance.
You might have to adjust the distance you are standing from the ball to find
the correct position.

Movement

Without any arm swing, come up to a standing position, then squat back
down until the glutes rest back on the top front side of the ball. Lower the
torso under control into a supine bridge position. Lift one leg off the floor
and hold for three seconds; repeat with other leg.

Finish

With both feet on the floor, slowly lift your torso off the ball, segment by
segment, rising up to a seated position before standing.

Tips and Progressions

The ball does not roll during this exercise. It should remain in a neutral
position, which you can check by starting the exercise with the logo at
the top.
Repeat the sequence for a desired rep count; however, as you close in
on the finishing reps, fatigue may determine that you eliminate the leg-
lift portion so you can effectively continue with the squat to sit-up and
finish strong.
Stability Ball Static Lateral Crunch With Medicine Ball Punch-
Out

This is a great combination exercise that focuses on core stabilization

through the frontal and transverse planes. Challenges are presented by
weight of a loaded ball and time held in the most difficult position.

Setup

At a wall, lean into the apex of the ball with your feet spread apart
approximately 42 inches (~1 m). This will vary based on leg length, but
ensure you feel stable and use the wall to anchor your feet. The bottom leg
should be forward.

Movement

Hold a medicine ball in close to your chest and set up so you are in a lateral
crunch position on the ball. Your head, shoulders, hips, and knees should
form a nearly straight line. Hold this position with absolutely no movement.
This is the challenge to the frontal plane.

Finish
While holding the lateral position, punch the ball out at chest level and fully
extend your arms. Hold the position for 3 to 5 seconds and return to your
chest.

Tips and Progressions

This is an advanced exercise that may require no medicine ball to start.

Try using just your arms.
If you can complete 8 to 10 reps with a 3- to 5-second hold, progress
to a small medicine ball and progress from there.
 Medicine Ball Single-Leg Balance Left to Right

Left-to-right exercise produces excellent balance and proprioception

responses while overloading the speed center. The deep abdominal wall and
core muscles contribute through eccentric loading, stabilization, and
concentric action. The single-leg stance accelerates the demands on the
speed center. You will feel every muscle working from toes to abdominals.

Setup

Stand on one leg with knee slightly flexed. Set the abdominals and focus on
balance. Hold the ball with two hands in front of your body.

Movement

Move the ball over to the left side of your body, but do not rotate the torso.
The torso and shoulders should remain square, facing straight forward.
Move the ball back across the body and over to the right side of the body.

Finish

Continue to move the ball alternately from the left to right sides of your
body, reacting to the changing load position by contracting the abs, hips,
and legs. Your degree of knee flexion will adjust appropriately to
counterbalance the shifting load positioning.
Tips and Progressions

Increase the speed of movement.

Move the ball farther away from the body, farther off to the side, and
farther in front of the body upon rotation.
Toss the ball from the left hand to the right hand as shown in the
photo. Catch and absorb with the arm, core, and leg. This increases the
balance challenge and also increases the load on the abdominals. This
is an excellent abdominal exercise.
Rapid-fire toss: Move the ball from the left hand to the right hand as
quickly as possible.
 Step and Push Back

This power exercise loads the core and trains sequential firing among the
legs, hips, abdominals, and upper extremities.

Setup

Stand with feet at shoulder width, facing your partner. Assume an athletic-
ready position. Your partner holds a small medicine ball.

Movement

Your partner delivers a pass directly to one shoulder. As the ball

approaches, step forward with one leg.

Finish
Upon making contact with the ball, immediately push the ball away from
the body, straight out from your shoulder and back to your partner. Return
to a ready position. Continue for a set number of reps.

Tips and Progressions

Upon making ball contact and initiating the push, remember your hips and
core—the speed center—must get behind this action and assist in the force
production.
 One-Leg Opposite-Arm Medicine Ball Pass

This exercise teaches you to decelerate and catch with the entire body while
building posterior deltoid, pectoral, core, hip, and leg strength to catch and
balance on one leg. Ultimately, body position relies heavily on core stability
during all positions of the exercise.

Setup

Begin facing a partner at least 6 feet (1.8 m) apart. Each partner stands on
the same single leg (for example, both stand on the left leg). Partner A
holds a medicine ball at the shoulder opposite the standing support leg.
Partner B presents a target with arm extended and hand open, preparing to
receive the ball. Partner B will tend to set up with the hand close to the
shoulder; make sure he or she has the hand out away from the body ready to
receive the ball. To initiate movement, partner A preloads the leg by
dropping body mass 2 inches (5 cm) before extending the leg, transferring
power from the leg through the core and out through the arm.

Movement

Partner A passes the medicine ball across to partner B. Partner B receives

the pass, catching by flexing the arm, braking with the core, and flexing at
the knee and ankle to absorb the weight of the ball. Keep the chest up,
shoulders back, and core engaged to avoid excess rotation. Before returning
the pass, take time to regain balance and ensure the knee tracks in line with
the toes and over the ankle. Alternate the standing leg on passes.

Tips and Progressions

Use a slow tempo, counting 2 seconds on the concentric and eccentric

phases. Pause in the middle to perfect a single-leg balanced position.
Slow catching mechanics will prove more difficult in terms of
strength, stability, and balance.
For even greater adaptations, slow down the catch sequence and shift
into a deeper leg position.
To increase the transferability to sport skills, decrease the coupling
time between the catch and pass (eccentric–concentric phases) and
increase the tempo and the power of the throw.
 5
Core Rotation
Russian Twist

The Russian twist is an excellent exercise for integrating static extension

and rotational trunk movement. Movement of this nature occurs in many
sport situations, including football, rugby, hockey, and tennis.

Setup

Sitting on a ball, walk forward, allowing the ball to roll underneath you.
Keep walking out until your head and shoulders are supported by the ball.
Arms should be extended over your chest, your abdominals set, and your
core parallel to the floor.

Movement

Begin by rotating all the way to one side. Ensure rotation is initiated by the
core. Many first-timers to the Russian twist will initiate rotation from the
shoulder. It is also important to keep your eyes on your hands, enhancing
the total core rotation as you move.

Finish

As you reach your end range, change direction and then begin moving in
the opposite direction.

Tips and Progressions

Hold a medicine ball or dumbbell in hand.

By setting up in front of an adjustable cable, you will obtain greater
loading in both directions as a result of the constant loading from the
cable.
 Supine Bridge With Cross-Body Pass

The diagonal firing patterns associated with the catch–throw phase link the
shoulder and opposite hip with a core pattern that is transferable to many
activities.

Setup
Partner A is in a supine bridge position: shoulders on the ball, neck
supported and neutral, hips up, and feet hip-width apart and firmly planted
on the floor. Feet should be positioned far enough out so the knee joint is at
90 degrees and not shooting out over the toes. With a medicine ball in the
hands, arms are extended up in line with the chest. Partner B stands to the
right of partner A about 5 feet (1.5 m) away in a good athletic stance, ready
to give and receive the medicine ball passes.

Start Position

Partner A rotates from the core onto the left shoulder, keeping the hips
squared and feet planted, dropping the hands (with medicine ball) off to the
left side in line with the shoulders.

Movement

Partner A rotates from the left shoulder around to the right, releasing the
ball to partner B. Partner A decelerates the rotational movement to the right
so that partner A can receive the pass back from partner B and return to the
start position. Repeat the exercise going from the right to the left.
 Back-to-Back Stop-and-Go

This is a great torso rotation exercise that also works the muscles
eccentrically, building braking strength. Stopping and reversing direction
help to overload the torso musculature.
Setup

With a partner, stand back to back, about 6 inches (15 cm) apart. Keep your
feet shoulder-width apart, knees slightly flexed, and abdominals contracted.

Movement

It is important to clearly differentiate this exercise from the back-to-back

180-degree rotation pass. In the stop-and-go execution, once you pass the
ball, you stay in place awaiting the ball to be returned. This helps focus the
effort on a strong rotation rep and an aggressive eccentric–concentric
coupling when the direction is reversed. Holding the ball away from the
body, partner A rotates around to the right with speed and abruptly stops the
ball off to the side, quickly returning to the left to pass the ball off to the
partner. Partner B picks up the ball on the right side and immediately rotates
with speed to the left. Once all the way around to the left side, partner B
stops abruptly and quickly rotates back to the original (right) side to drop
off the ball.

Finish

Continue this sequence for a set number of repetitions. Repeat the opposite
way around.

Tips and Progressions

Move your feet right together, and keep your knees bent.
Move the ball farther away from your body.
Rotate with greater speed.
Stop more quickly.
Over-the-Shoulder Throw
This exercise builds full-body power and torso rotation and produces
sequential muscle firing for a smooth multijoint throw. Multijoint power in
a closed kinetic chain through a transverse plane applies to many sports and
activities.

Setup

Stand facing away from a partner, about two paces apart. Keep your feet
shoulder-width apart, knees well flexed, and abdominals contracted. Your
partner is facing you (looking at your back), one step to the right.

Movement

Before you throw the ball, squat down and rotate to bring the ball in front of
your right shin. The throw initiates from this position. Be sure to use a squat
movement, dropping your hips to lower the ball to shin height so there is
not excessive forward trunk flexion. The throw begins at the foot, transfers
through your right leg, and transfers through the hips and torso and on to
the upper body.

Remember the desired ball direction is behind to your partner, not just up,
so you must rotate through the torso and follow through behind you to
direct the ball from above your left shoulder to your partner, who is
standing behind you and off to your right.

Finish

Your partner catches the ball and rolls it back to your right side, where you
can pick it up and move into the sequential throw technique. Repeat for the
desired number of repetitions, then repeat the exercise throwing over the
opposite (right) shoulder. Your partner will change his position, staying two
paces behind you but shifting to your left side.

Tips and Progressions

After you release the throw, keep your hands up above your shoulders.
Your partner will catch your throw and return a gentle pass into your
hands, where you catch it above your shoulders, rotate, and squat to
the opposite side.
Then thrust upward to throw the ball back over the same shoulder.
 Twister

This exercise places a weight at the end of a lever arm to increase the
demands of the torso to stabilize and direct movement.

Setup

Lie on the floor in a supine position with your arms straight out to the sides.
Make sure you achieve a solid pelvic tilt. Set the abdominals before lifting
the legs into the air. Legs are together and flexed to 90 degrees. Place a
small medicine ball between your knees. Press inward to hold the ball in
place and activate your adductors and hip musculature.

Movement

Slowly lower the knees under control, off to the right side. Shoulders and
back must remain flat on the floor.

Finish

Lift the legs back up over your hips (still flexed) and onward to the left
side. Lower to the left. Stop and return. Continue for desired number of reps
or until you lose neutral torso supine position.

Tips and Progressions

Complete the same sequence with more speed. Drop legs to the left,
and activate muscles to decelerate and stop before touching the floor.
Return across the body to the opposite side.
Position the legs into a straight position over the body and position the
ball between the ankles to increase the lever arm and place the loading
farther out on the lever.
 Supine Rotator Scissors

Supine scissors will place a great challenge on the abdominals from a static
perspective.

Setup

Lying on the floor, place a ball between your feet and ankles; squeeze. Place
your hands under your back at the L3 (midlumbar) level of your spine,
engage your core, and maintain the pressure you feel on your hands.

Movement
Begin by raising your feet and the ball so to create a 45-degree angle at
your hips. While squeezing the ball, rotate at your hips so that one foot
rotates over the other.

Finish

Return to the start position and rotate to the opposite side.

Tips and Progressions

If you do not have the shoulder flexibility to place your hands under
your low back, leave them by your sides, and consciously think about
pressing your spine into the floor.
You can progress this movement by raising and lowering the legs and
ball after each rotation.
 Prone Twist

The prone twist combines a challenge in both the sagittal and transverse
planes. This movement ties in the hips, shoulders, and core.

Setup
Begin with the ball under your abdomen and hands on the floor in a push-
up position. Walk your hands forward so the ball begins to roll toward your
feet. At this point, widen your feet over the ball, and squeeze. Your
shoulders and core must be firing before you initiate the movement.

Movement

Laterally roll the ball to one side by rotating your hips.

Finish

Hold end range for a second, then return and rotate to the opposite side.

Tips and Progressions

Most errors in the prone twist occur as you begin the movement. What
you need to avoid is a drop in the low back.
By keeping your core engaged, you will feel the work of the lower
portion of your abdominals.
The low back should be held in a neutral position or should be slightly
kyphotic (rounded).
 Goldy’s Static Lateral Helicopter

The static lateral helicopter was developed as a progression from the

abdominal side crunch.

Setup

Set up this movement with your feet at the base of the wall and floor. Your
bottom leg should be forward and top leg braced back as you sit laterally on
the ball. Placement on the ball should be so that your hips are at the apex of
the ball. Core should be in a position so that there is a straight line from the
ear to the shoulders, hips, and knees.

Movement

While you’re holding the static lean position, your arms should be extended
and level with your shoulders. Begin the movement by rotating your upper
core as far as you can turn. Maintain your arm position as you rotate so
your arms resemble a helicopter blade. Do not turn your head as you rotate.
Keep your eyes focused straight up to the ceiling.

Finish

Complete your repetitions to one side, then repeat on the other.

Tips and Progressions

You can increase the difficulty of this movement by holding dumbbells

in each hand.
You will find that 2 to 5 pounds (about 1 to 2 kg) will be quite
challenging.
 Side-to-Side Rotation Pass

This is a good warm-up exercise that gently works the legs, hips, torso, and
upper body. With more powerful passes, it is a great torso rotation strength
exercise, pertinent to so many sports.

Setup

Partners are four strides apart, both facing the same wall. One partner has a
medicine ball. Feet are positioned shoulder-width apart, knees flexed,
abdominals set, head turned to see partner.

Movement

All parts of the body work together to produce the rotation pass. Push off
your outside foot, and transfer the force through the hips and into torso
rotation while the arms draw the ball across your body. Release the ball
with a full follow-through, aiming the ball so your partner can catch it in
front of the body.

Finish
Catch the ball with a strong core to protect the lower back. Absorb the catch
by flexing the knee of the outside leg, rotating the torso to the outside, and
allowing the arms to travel across the body to an exaggerated position off to
the side. Stop and reverse the process to return the pass to your partner.

Tips and Progressions

Static catch: Flex the knees a little more to prepare to catch the ball in
front of your body, and use the abdominals to completely brake the
path of the ball.
Catch the ball and stop its travel right in front of your body.
Once stationary, move back into the normal catch reception movement
to prepare to throw the ball back to your partner.
 Strength Ball Prone Thoracic Rotation

From a perspective of spinal health, thoracic rotation is an area that many

people can improve on. Mobility in this region will result in more effective
movement patterns in your sport and daily activities.

Setup

Place a strength ball under your pelvis with feet and hands planted on the
ground and head in a neutral position.

Movement

Take a dumbbell in one hand and stabilize yourself over the ball with your
three points of contact. With a straight arm, begin to rotate your body in a
rotary fashion without your pelvis breaking contact with the ball.

Finish

Rotate all the way around until you feel some tightness at the end of the
range of motion. Pause in this position and return. Complete repetitions on
the opposite side.
Tips and Progressions

If you allow your pelvis to lose contact with the ball during the movement,
it will negate the effect you are hoping to achieve in the thoracic area.

Standing Overhead Medicine Ball Rotation

This exercise focuses on full body extension while rotating in a circular

fashion from the hips.
Setup

Your feet should be placed about shoulder-width apart and a medicine ball
held in the hands overhead. Focus on full body extension with knees
slightly bent and legs loaded into a good athletic position.

Movement

Engage your core and begin by making a circular movement while

maintaining the ball overhead. Movement needs to be slow and controlled.

Finish

Complete a set amount of rotations in each direction.

Tips and Progressions

Start with small circular movements and progress to larger movements.

Make sure you maintain your spinal position without overextending or
flexing your low back.
Alternating Open-Step Medicine Ball Lunge With Long-Lever
Rotation

Integrating movement skills into lower-body strength, in particular how that

interacts to sequence whole-body action, is a key to making gym training
transfer into sport action and daily active living.

Setup
Begin facing away from your intended direction of movement in an
athletic-ready position holding the medicine ball in both hands.

Movement

Pick up your left knee and externally rotate the left leg, reaching with the
foot to turn and lunge 180 degrees. As you externally rotate at the hips and
lunge with the leg, carry the ball as far as possible away from the torso,
using the arms as long levers to produce a wide-arc movement with the
hands.

Finish

Return to start position and then step to lunge to the opposite side,
externally rotating at the hips and rotating the ball around to the right.

Tips and Progressions

Maintain a slower and controlled tempo. Aim to lift the knee higher
and reach the foot farther, forcing the body to stabilize and control
during movement.
Later change the progression to higher speed without sacrificing length
or depth of stride or length of arm levers. Really try to push off that
front lunged leg to kick it back to the start position, building more
strength in the legs.
 Medicine Ball Split Russian Twist

This is a movement whose prime focus is core rotation, but it also requires
good static strength from the lower body because you fight gravity to
maintain the position.
Setup

Get into the split position so that the front knee is directly over your foot.
Lower to a position that creates a 90-degree angle at the knee joint. The rear
leg should be back far enough to provide a decent stretch on the hip flexors
without causing too much anterior rotation in the pelvis.

Movement

Hold the medicine ball horizontal to the floor with arms fully extended;
rotate back and forth while you maintain a tall and strong core.

Finish

A single rep involves a rotation from the start position to the left and right.

Tips and Progressions

Start with controlled rotations until the movement pattern is solid.

Then increase speed and use the stretch reflex by changing direction
quickly during your rotations.
You can progress this movement by using a heavier ball, strength band,
or cable. You can stress the legs more by using a weight vest.
To open up your body, advance into a longer lunge and lower the hips
deeper. To develop length and strength in the lower extremities, aim to
sustain stability in this advanced static position while you twist with
the medicine ball.
 Standing Rotary Repeat

Closed kinetic chain rotary power and eccentric braking are trained through
perturbations provided by the dynamic stabilizing load inside the ball. This
builds strength and helps prevent sport injury.
Setup

Begin in a standing position, feet shoulder-width apart, and knees flexed.

Core is set and braced; midback is set. Hold a DSL stability ball at midtorso
height, hands pressing inward. Double-check for scapular retraction.

Movement

Rapidly shift the ball side to side for a 2-inch (5 cm) distance, staying close
to the midline. Brake and immediately shift back to the original side.
Alternate sides in quick succession. Keep the hips square as the torso
rotates slightly.

Tips and Progressions

Check your speed and force of movement with audible feedback—you

should hear the DSL hitting the side of the ball as you brake at the end
of each range of motion.
Progressively increase the rotation distance until eventually you move
the ball outside the torso. As the range increases and greater torso
rotation is needed, allow the hips to pivot as well, linking into the core.
As distance joins speed and force, you will be required to apply
stronger deceleration to brake when the DSL strikes against the ball.
 Medicine Ball Standing Twist Against Wall

This movement will assist you with increasing your rotational range of
motion around the core.

Setup

In front of a wall, place your feet shoulder-width apart, approximately 6 to

8 inches (15 to 20 cm) from the wall. Your glutes should be in contact with
the wall, and you can hold a medicine ball in front at midchest level. This
exercise completes the prone thoracic rotation exercise as outlined earlier in
this chapter.

Movement

Rotate your core from the start position so that the ball makes contact with
the wall.

Finish
Come off the wall explosively and rotate to the opposite side. Again, come
off the wall explosively and repeat.

Tips and Progressions

To increase the difficulty and progress with your range of motion, you
can move your body forward off the wall. By doing this, you will
increase the range of motion that is required of your core to turn and
get the ball to the wall.
Once you have progressed your range of motion, you can continue to
progress by wrapping the ball in a towel and completing the movement
by bouncing the ball hard off the wall.
 6
Legs and Hips
Hip Extension and Knee Flexion

This is the only exercise that can work your hamstrings as both a knee
flexor and hip extensor, making this an extremely functional and productive
exercise.

Setup

Lying supine on the floor, place a ball under your heels. Arms are in a T
position to assist in balance.

Movement

Initiate movement by squeezing your glutes and raising your hips off the
floor. Once you reach the position in which your ankles, knees, and hips are
in line, bring your heels toward you by flexing your knees.

Finish

Once your heels have gone to their end range, reverse the movement.
Extend the knees, then lower your hips.

Tips and Progressions

Move your arms in from a T position to your sides.

Use a larger ball to increase your range of motion and improve
balance.
Add a cable or surgical tubing around your ankle to increase the load
as your knees flex.
Use a single-leg movement instead of a double-leg movement.
 Knee Tuck

This exercise targets the lower abdominals and hip flexors by having you
lift a loaded ball.

Setup

Lie flat on the floor, supine. Back is flat, core is set, and legs are extended.
Hold a DSL stability ball between the feet. Rest your arms alongside your
torso.

Movement
Keep your back and hips on the floor as you flex the knees to draw the feet
toward your body. Tuck the knees in tight over your torso; pause.

Finish

Extend the legs under control, allowing the heels to touch the floor at the
extreme range.

Tips and Progressions

Initially it may be necessary to place your arms out to the sides for
stability or to press the arms into the floor during the lift phase.
Eventually your goal is to keep your arms relaxed during the lower-
body lift.
If you note excessive lumbar arch or back discomfort, try wedging
your hands underneath the glutes.
If the loaded ball is too heavy, you lose your anchored position, or you
still experience low back discomfort, regress to an unweighted ABS
ball and complete supplemental ball bridge exercises.
 Poor Man’s Glute Ham Raise Rollout

This is called a poor man’s exercise because there is no expensive glute

ham raise bench involved in performing this exercise. It is an excellent
movement that focuses on the hamstrings, glutes, and low back.

Setup

Kneel in front of a ball and perform a pelvic tilt, moving your glutes
forward and drawing in your navel toward your spine. Place your hands on
top of the ball, and have a partner hold your ankles down. As with the
kneeling rollout, instead of your core doing the work, the focus is on your
hamstrings and posterior chain.

Movement

Your hands remain stationary on the ball. Pivot on your knees, and bring
your torso and hips forward as the ball rolls away from your knees.
Contract your hamstrings by applying pressure upward on your partner’s
hands with your ankles. This results in eccentric lengthening of your
hamstrings.

Finish
Once you have loaded yourself eccentrically, contract your hamstrings and
pull yourself back up to the starting position. Do not release the pressure
you exert into your partner’s hands.

Alternating Stability Ball Hip Extension With Single-Leg

Eccentric Knee Flexion

Research has proven the importance of eccentric work for the hamstrings in
helping protect and support the knee ligaments and the integrity of the
entire knee. This integrated movement focuses on eccentric loading.
Setup

Place your feet on top of a strength ball with your body lying on the floor
and arms placed in a T position or by your sides.

Movement

Squeeze your glutes and engage your core and lift your hips off the floor.
Keep your hips up and pull the ball toward you with your heels as you
would in the hip extension knee flexion exercise.

Finish

Remove one foot from the ball and extend your leg back out on its own.
Once you are fully extended, place your foot back on the ball so both feet
are on top and repeat the same motion on the other side. The loading of the
single leg should take 4 to 5 seconds in a slow movement.

Tips and Progressions

Keeping your core engaged and your hips up is key to this movement.
If you cannot maintain your positioning as you transition to a single-
leg support or cannot move in the recommended 4 to 5 seconds, you
may not be ready for this exercise.
 Stability Ball Split Squat With Dumbbell

This movement focuses on leg strength and core stability.

Setup
Stand with your back against a stability ball pressed into a wall. Assume a
split position so that your front leg is at a 90-degree angle. Hold a dumbbell
in the hand opposite the front leg with your arm in a down position. Using
only one dumbbell will engage your core to one side as you attempt to hold
a neutral spine in the frontal plane.

Movement

Move up and down in a split squat position, allowing the ball to roll behind
you on the wall. Move in a controlled manner while maintaining your core,
not allowing your body to shift at all. Lower your knee to come within 1
inch (2.5 cm) of the floor.

Finish

Ensure you are completing full reps by extending your hip at the top
position.

Tips and Progressions

Control your movement. Do not use momentum to propel yourself out of

the bottom position.
Stability Ball Side-Supported Hip Extension
This movement is great for those seeking to focus on the hip abductors and
hip adductors.

Setup

Set up laterally on a stability ball, with the ball placed on your side and
your arm draped around the ball. Feet are on the floor stacked on top of
each other and acting as a support for your lower body. Focus on the
adductors similar as described but your top leg is flexed and planted
directly on the floor.

Movement

To focus on the abductors, raise your leg off of the other one and hold for a
second (a ). To focus on the adductors (b ), raise the lower leg as high as
you can and hold this position.

Finish

Bring each leg to the start position before completing the next rep.
Complete all the abductor movements first and switch to the adductor
movements.

Tips and Progressions

By adding an ankle weight, you can increase the intensity of this

movement.
 Plyometric Medicine Ball Box Jump

Box jumps have become very prevalent in the fitness industry. Any type of
jump can be considered high-intensity loading, and you must take care
regarding technique.

Setup

Stand in front of a knee-high box holding a medicine ball at chest height

close to your body.
Movement

Rapidly dropping your hips, you will want to explode up in a vertical

fashion, whereby you attempt to drive your hips into extension as you rise
off the floor. The medicine ball should be driven into the air, enhancing full
body extension.

Finish

After you have come off the floor, you will land with a tall body but with
soft hips, knees, and ankles to absorb the landing and finish in a tall
position.

Tips and Progressions

Do not land with fully flexed hips.

Do not jump down to begin your next rep. Step down with control and
reset.
 Repeated Dual-Foot Long Jump

Similar to the box jump, this exercise focuses more on horizontal power.

Setup

Stand with feet hip-width apart holding a medicine ball at chest height close
to your body.

Movement

Rapidly dropping your hips, explode forward in a horizontal fashion,

whereby you attempt to drive your hips into extension as you rise off the
floor. Drive the medicine ball into the air forward, enhancing full body
extension.

Finish
After you have come off the floor, land with a tall body but with soft hips,
knees, and ankles to absorb the landing, and finish in a tall position.

Tips and Progressions

Do not land with fully flexed hips.

Reset before each jump.

Single-Leg Stride Squat

The core control and glute strength to express both the single-leg squat and
stride patterns are relevant abilities for most human motion.
Setup

Hold a medicine ball in both hands in an athletic-ready position: quads

loaded, hips dropped, torso upright.

Movement

Pick up one foot, extending the leg back at a 45-degree angle to stride out
behind the body. The loaded leg lowers into a deep squat. Press the
medicine ball diagonally away from the extended foot to the opposite side
of the body.

Finish

Get length (through full body between medicine ball and back foot) and
pause; hold without touching the back foot down. This is very challenging.
Be sure to fully extend (straighten) the back leg. When achieved, the glutes
will noticeably scream.

Tips and Progressions

Squatting, striding, and pushing at the same time are an incredible

challenge of the entire body. Very common mechanical breakdowns
are a triple play—coming up tall on the squat leg, falling into forward
torso flexion, and holding a bent back leg. Together these three errors
eliminate the potential exercise benefits.
Progress this exercise by lowering deeper into the squat, striding fully
by holding the heel of the foot higher while retaining a taller torso;
reach to full arm extension.
Adding pauses in the most challenging position is an incredible
demand in advancing strength. Time pauses, progressing the duration
over a set number of workouts.

Wall Squat
The squat is a foundational strength exercise from which many other leg
exercises build. Wall squats are technically easier to execute and allow
those with low back problems to participate. This exercise encourages a
deeper range of motion and static holds at the bottom while retaining a solid
postural position.

Setup

Begin facing away from the wall. Place a stability ball between the wall and
your back, positioned level with the lumbar vertebrae. Lean your weight
against the ball and adjust your feet, shuffling them out away from your
body. Ensure a shoulder-width stance with the feet forward and toes pointed
slightly outward.

Movement

To initiate movement, press the heels into the floor to engage the deep
abdominal wall. Set the core before slowly lowering your hips toward the
floor, flexing the knees until the tibias are perpendicular to the floor with a
90-degree angle at the knees.

Middle Position

In the middle position you should feel a strong load in the quads and glutes
while the knees are working but comfortable. Eyes look straight forward,
and neck is in a neutral position. If you sense too much strain on the knees,
visually check to ensure your knees are not out past your toes. If they are,
readjust your setup position by moving the feet farther away from the body.

Finish

Extend the legs to push the body back up the wall to a standing position.
Retain pressure against the ball during the entire range of motion.

Tips and Progressions

 Use a slow movement tempo, counting 2 seconds on the concentric
and eccentric phases.
To advance the challenge, integrate a static hold at the middle position
for each repetition, holding that deep stance for 3 to 5 seconds before
rising back up.
To emphasize the core, lift one foot 2 centimeters (less than 1 inch) off
the floor during each static hold, focusing on retaining a level pelvis.
To increase the strength demands, hold dumbbells at your sides with
arms slightly flexed and palms facing in toward the body.

Lateral Wall Squat

The lateral wall squat builds sport-specific strength, replicating the angles
needed for lateral movement and stopping. The glutes, hamstrings, and
quadriceps are the main targets of this exercise.

Setup

Stand sideways beside a wall. Position a stability ball against the wall at
elbow height. Lean against the ball at a 45-degree angle, your outside leg
supporting your body weight.

Movement

Lower into a one-leg squat position, maintaining the 45-degree angle and
leaning into the ball. As you flex your knee and lower your hips, the ball
will move from elbow height to shoulder height. Keep your hips and
shoulders as square as possible.

Finish

Using the muscles in your support leg, extend the leg to elevate your body
back to the setup position.

Tips and Progressions

To increase the difficulty of the exercise, repeat the exercise using your
inside leg.

O’Brien Hip Extension With Static Hip Flexion

The O’Brien hip extension was shown to me by Andy O’Brien, a strength

coach for the Florida Panthers, during a training camp. It is an excellent
exercise that focuses on maintaining pelvic position while working the
glutes.

Setup

Begin in a prone position over the ball with both hands placed on the floor
to provide a base. The right leg is flexed with the knee pressing into the ball
with approximately 30 percent effort. This static hip flexion will offset the
hip extension on the opposite side to maintain a solid pelvis.

Movement

Once your knee is solidly placed into the ball, begin by firing your left glute
and extending the left leg.

Middle Position

The left leg should be extended to a point at which the knee, hip, and
shoulder create a straight line. Hold this position for 2 to 3 seconds.

Finish

After holding the middle position, slowly lower the leg to the start position
without releasing the right flexed hip into the ball. Complete your
repetitions on the left leg, then reverse the position for the right leg.

Tips and Progressions

If you feel tension or pain in your lower back, this may be a result of weak
gluteal muscles. You should check with a therapist or doctor for direction if
you have pain.

Single-Leg Squat

Training one leg at a time transfers strength gains to the sport environment,
where movement is achieved one leg at a time. Incorporating the stability
ball facilitates a deeper range of motion and also assists in the concentric
positive phase back to a standing position. A DSL ball will stay in place so
you can drop your glutes onto it.

Setup

Begin in a seated position, hips on the top front side of the DSL stability
ball, centering one foot on the floor at the midline of your body. Sit up tall
and set the core. The opposite foot is extended forward.

Movement

Lift up and extend the grounded leg to a standing position. Balance before
returning, under control, to a seated position.

Tips and Progressions

Use a controlled bounce to help initiate the concentric lift phase if you
are unable to rise up to stand from a static seated position.
Always double-check that the DSL stability ball is perfectly in place
behind you for each rep.
If one leg is not as strong, begin your first set with that leg and finish
your last set with that leg—effectively completing one extra set for the
weaker leg.
 Leg–Hip–Core Multidirectional Control

The purpose of this exercise is not to apply the greatest force, such as
during a leg press. It challenges the inner unit to stabilize the supine
position while the hips and legs adjust position.

Setup

Lie on the floor with your knees flexed. You and your partner together hold
a stability ball between your feet. Increase the foot pressure on the ball to
lift it up until the lower legs are parallel to the floor.

Movement

Cooperatively move the ball forward, backward, up, down, and sideways
while keeping the back flat on the floor.

Tips and Progressions

Complete the same exercise with each partner using only one leg, as shown
in the photo.
 Goldy’s Leg Blaster

The inner and outer thighs are two areas that athletes have always had a
difficult time training. Most exercises for these areas are completed with the
foot off the floor (with the multihip machine or cable attachments). The
problem with these exercises is that they don’t transfer to actual sport
situations. The inner and outer thigh muscles are most often used in
movements that require the foot to be in contact with the floor. The leg
blaster can train these muscles in this manner.

Setup

Set up close to an adjustable-cable column using a 45-centimeter ball. Place

a cable belt around your inside ankle, with your foot sitting on top of the
ball. The outside leg is your plant and should maintain a bent-knee position.
Your hips are back, and your abdominals are set. This setup method
emphasizes the inner thighs and quads.

Movement

To activate the inner-thigh muscles, the initial movement comes from the
inside of the foot pressing down on the ball. Once you have established this
pressure, roll the ball toward you by bringing your hip in. Maintain the
natural curve in your lower back and keep the hips back.

Finish

Return to the starting position by releasing your leg, allowing it a full range
of motion on the return.

Tips and Variations

You can also focus on the outer-thigh muscles by placing the cable on the
opposite leg, as described previously. The movement and sequence are the
same, but the main difference is that you push out instead of pull in.
 Hip Power Initiation

Most athletes have imbalances in hip mobility caused by body structure

(such as a difference in leg lengths) and repetitive actions specific to the
mechanics of their sports. This exercise exposes imbalances while
strengthening two key movements: inward and outward rotation. A goal is
to isolate the hips from the trunk; you aim to keep the chest facing the floor
and the shoulders square while the hips rotate. While the goal is to
minimize trunk rotation, the hip power achieved through this exercise
contributes to rotary power either from the top down (as in swinging a
tennis racket) or from the ground up (as in pivoting to change direction).

Setup

Begin crouched behind the stability ball. Move on top of the ball and walk
out with the hands until you are in a short-lever push-up position with the
knees on the ball. Flex the knees to bring the feet up in the air. Hold the legs
and feet together. Select a ball size that allows a level line from knee to
shoulder.

Movement

Keeping the trunk and shoulders square to the floor, rotate at the hips—
think of two pivot points, one on each side of the hips. Rotate the hips to
place the ball and knees out to the side of the body. Return through to the
opposite side of the body, alternating sides.

Tips and Progressions

Begin with a slow tempo to safely build strength, stability, control, and
range of motion.
Once you’ve achieved all these and have them well trained over
several workouts, you can vary the tempo, with a goal of fast
movement. Rotate to the left and immediately reverse direction to the
opposite side, where you pause at each rep. This focuses power
 initiation off one side. The eccentric–concentric coupling builds power
initiation.
You can also move at a higher pace with fluidity from side to side
without pausing.

Prone Ball Hold With Knee Drive

This exercise helps you build premovement core activation and trunk
stability to hold a push-up position and stabilize yourself on the ball. It also
works the lower abdominals and hip flexors when you add leg movement.
Holding your body weight on the ball preloads the core for stabilization and
movement. The best way to understand this is to experience it.

Setup

Assume a push-up position with the heels of the hands on the upper out-side
of the ball and fingers wrapped down the ball. Feet are on the floor, up on
toes in a shoulder-width stance. With straight arms, sink into the middle
back before flexing the elbows two inches (5 cm). Load your body weight
onto the arms and engage the core.

Movement
Slowly bring the knee of one leg straight up as close to the chest as
possible, pause, and return. Switch legs, bringing the knee of the opposite
leg in toward the chest, pause, and continue to alternate legs.

Middle Position

Progress by lengthening the pause in the middle position for each rep. If the
longer hold results in a rounded back, return to regular fluid reps with no
pause.

Tips and Progressions

For an advanced progression that increases activation of the transverse

abdominis and internal hip rotators, pull the knee in and over to the
opposite elbow. Begin with a slow, controlled tempo along with a half-
second pause at the middle position.
To progress, first lengthen the pauses.
Once you have built the strength to handle this, increase the speed of
movement, driving the knee to the opposite elbow before holding.

Lunge With Medicine Ball Pass

This complex exercise takes an important leg strength exercise and adds
upper-body power.

Setup

Partners face each other, about three to four strides apart. One partner has a
medicine ball.

Movement

While holding the ball, lift one leg off the floor, flexing at the hip and knee,
and cycle it forward to softly plant it on the floor ahead of the body. The
lunge length is long enough to produce a 90-degree angle at the knee (your
knee cannot go past your toes) and low enough that your thigh is parallel to
the floor. Before landing, pass the ball toward your partner.

Finish

Hold the lunge position and focus to remain well balanced. While receiving
the return pass, push off with your lead foot to return to the starting
position.

Tips and Progressions

Lunge and catch: One partner lunges and catches while the other throws.
Alternate lunging with the left and right leg while receiving passes at
random. Your partner passes directly in front of you to a variety of places
outside your midline and changes position to deliver passes across your
body (passes sent from off to the side). The pass reception sequence is
always catch, balance, and hold for 2 seconds before returning the ball to
your partner and taking your next lunge step.

Reverse Lunge and Rotate

This exercise encourages thoracic spine freedom of motion through the
transverse plane and extends range of motion throughout the legs and hips.

Setup

Stand in an athletic-ready position, holding a medicine ball in front of the

torso.

Movement

Pick up one foot, reaching back to plant the foot directly behind the body
and landing as far back as possible. Keeping the torso upright and body
balanced, slowly rotate around across the front support leg.

Finish

Reverse the rotary action back to neutral before kicking off the back foot,
rising up to athletic-ready setup stance.

Tips and Progressions

Focus on reaching with the rear foot to finish longer and deeper into that
reverse lunge and sustain a taller torso.

Lunge to Press and Track

Develop stride strength, challenge single-leg balance, and improve muscle

sequencing from toes to fingertips for more functional muscle recruitment
when you blend legs, shoulders, and balance. The heavier the medicine ball,
the more shoulder strength required.

Setup
Stand balanced on a single leg while holding a medicine ball in one hand at
the shoulder on the same side as the support leg. Set and brace the core, and
establish a strong middle back. Steady the ankle, and slightly flex the knee.

Movement

Cycle the free leg up and out in front of the body in as long a stride as
possible. Land softly—heel first—rolling to the full foot as you shift your
weight forward, keeping the medicine ball at the shoulder. Keeping the head
up, chest lifted, and abdominal muscles tight, slowly lower your hips
toward the floor until the back knee is just above the floor and the lead knee
is flexed to about 90 degrees with the upper leg parallel to the floor. If the
front knee is ahead of that foot, spread the feet farther apart.

Middle Position

Shift body weight forward to the lead foot, and forcefully push off the floor
by extending the front hip and knee. Let the effort come from the front leg
to achieve a standing position as you press the medicine ball overhead. The
back knee drives forward, finishing at waist height. From this single-leg
balanced position with the arm remaining fully extended, lower the
medicine ball laterally until the arm is parallel to the floor, pause slightly,
then raise the medicine ball back up overhead. Pass it across to complete
the same movements with the opposite arm.

Finish

Pass the ball back to your original arm, lower the medicine ball back to the
shoulder, reach and step back into the lunge position, and drive off the lead
leg back into a single-leg standing position.

Tips and Progressions

To advance the challenge, visually track the medicine ball to the side.
Begin tracking with just your eyes. Think of tunnel vision, where your
eyes watch only the medicine ball.
 Advance to moving your entire head to follow the ball. Tilt your head
to look up at the ball.
You can also increase the weight of the medicine ball.

Single-Leg Rotations

Most athletes have imbalances in hip mobility caused by body structure

(such as a difference in leg lengths) and repetitive actions specific to the
mechanics of their sports. This exercise exposes imbalances while
strengthening two key movements: inward and outward rotation. A goal is
to isolate the hips from the trunk; you aim to keep the chest facing the floor
and the shoulders square while the hips rotate. The improved hip strength
contributes to rotary power, lateral deceleration, and stride movement
patterns.

Setup

Begin crouched behind the stability ball. Move on top of the ball and walk
out with your hands until you are in a prone push-up position with feet on
the ball. Release one foot.
Movement

Move the knee of the free leg down and around the body as the leg on the
ball rotates to the inside. Unwind this movement and continue past neutral
(setup) position, moving the free leg up and over the body. The goal is to
touch the foot to the floor on the opposite side of the body.

Finish

Return back to the prone setup position. Adjust the foot on the ball if
necessary before entering the next repetition.

Tips and Progressions

This exercise looks complex, but it is very achievable. In the learning

stage, it is easy for the leg to fall off the ball during rotation. Practice
with a spotter behind the ball whose hands will “bookend” the ball,
allowing the ball to travel only an inch (~2.5 cm) in either direction.
In your workout, make sure this exercise does not follow a tough
chest-push set; otherwise it will be difficult to hold the setup position
for the desired rep count.
 Kneeling Side Pass

This exercise works the hips and torso with a frontal plane loading through
side flexion of the trunk.

Setup

Partners stand 4 feet (1.2 m) apart, both facing the same wall. One partner
has a medicine ball. Begin in a kneeling position with the torso upright.

Movement

Partner A passes to partner B. Partner B catches the ball above head height,
about an inch (2.5 cm) in front of the body. Absorb the catch and follow
through as far as possible to the opposite side while keeping the torso
upright.

Finish

Partner B brings the ball back overhead and follows through with a side-
overhead pass back to partner A.

Tips and Progressions

Standing catch: Position the feet shoulder-width apart. Flex the knees and
set the abdominals. Turn the head to see your partner. Catch the ball above
head height and about an inch in front of your body, but follow through
farther to the opposite side. If accuracy allows, move farther apart to require
more power on the throw and more load on the catch reception.

Lateral Squat With Ball Push

This is a great full-body exercise. You will feel this in the legs, back, core,
and shoulders.
Setup

Stand with feet at shoulder width. Hold a medicine ball with two hands in
front of the body.

Movement

Step out to the left and lower into a lateral squat position, shifting body
weight over the left leg. As you lower over the left leg, push the medicine
ball out away from your chest until arms are fully extended. Hold this
position for 2 seconds.

Finish

Push off the left leg to move back into a neutral stance. As you push off the
left leg, pull the ball back in toward your chest. Next, step out to the right,
and extend your arms to push the ball out away from your chest and lower
into a side squat position. Hold for 2 seconds. Push off the right leg and pull
the ball back in to return to the start position.

Tips and Progressions

As an alternative you can alternate pressing the ball overhead with each
lateral lunge changing the resultant forces of gravity as a result of the
position.

Squat Press

This exercise combines a squat and sit-up with arms fully extended under
load. Use a DSL stability ball to safely execute the movement pattern while
holding dumbbells.

Setup
Set your DSL stability ball in neutral ball position (label up). The DSL
stability ball has circle markings that can be used as a reference point in an
effort to complete the supine portion without ball movement and to define a
target spot to aim for that will help you avoid falling off the ball.

Begin in a standing position in front of the DSL stability ball. Feet are
shoulder-width apart, core is set and braced, and middle back is set. Hold
light dumbbells above your head (in a shoulder press position), arms
extended.

Movement

Maintaining solid posture, squat by lowering the hips into a seated position
so that the glutes touch at about the outer edge of the large top circle. Sit
down on the top front side of your DSL stability ball, keeping the arms
extended overhead. Lie back into a bridge position, arms still extended,
now up over the chest.

Finish

Sit up off the DSL ball, shifting the arms overhead so that you stand up with
arms extended overhead.

Tips and Progressions

Learn this exercise with no dumbbells but assume the same arm
position.
Next, begin with the lightest weight and progress step by step. The
load you can handle will be limited by strength, stability, and
flexibility in the shoulders and back.

7
Chest
 Incline Dumbbell Press

The incline dumbbell press focuses on the upper pectoral muscles. This
exercise is typically performed on an incline bench, but you can perform it
on a ball to incorporate the elements of balance and stability to the upper
extremity.

Setup

A larger ball is necessary for the correct support. Holding dumbbells, sit on
a ball, and slowly walk out to a position in which your head, shoulders, and
back are supported by the ball. Ensure that your feet are slightly wider than
hip width to provide a safe initial base of support.

Movement

Begin by setting your abdominals and pressing your arms in an upward arc
to the point where your hands are over your eyes.

Finish

Once you have reached the top position, return the dumbbells to a point
where they touch the tops of your shoulders.

Tips and Progressions

You can increase the difficulty of this exercise by using the following
methods:

Decrease the width of your feet to increase the stability factor for this
exercise.
Perform a one-arm dumbbell press to greatly increase the difficulty of
this exercise; this will require greater core stabilization.

Safety Notes
 Ensure that the floor is clean and dust free. As you press into the ball
on an angle, a clean and dust-free floor will help in preventing the ball
from rolling out and away from you.
The hand position shown is the traditional grip. A neutral grip, in
which the palms face each other, places the shoulders under less stress
than the traditional bench press position. In the traditional position the
palms face away and the shoulders are externally rotated. If you have
any kind of shoulder ailment, you should use the neutral grip position.

One-Arm Dumbbell Press

This exercise integrates anterior deltoids, pectorals, and core stabilization

with a unilateral lift.

Setup

Sit on the stability ball with a dumbbell in one hand. Walk out so that you
are in a supine position with your head and shoulders supported on the ball
and feet at shoulder-width stance. Activate the core and glutes to keep the
hips up and stable on the ball. Start with the entire dumbbell outside the
shoulder.

Movement

The concentric movement will begin similar to a bench press action: Push
the weight up on an arc, finishing above the shoulder.

Middle Position

In the middle of the rep, the arm is fully extended. Maintain a strong supine
bridge with the glutes firing to keep the hips up level with knees and trunk.
Shoulders remain on top of the ball.

Finish
Slowly lower the dumbbell under control, out and down, back to the setup
position outside the shoulder. Bringing the load outside the midline will
accelerate the demands for the core to stabilize the body position.

Tips and Progressions

To progress, alternately increase the weight and decrease the base of

support by bringing the feet closer together. Decreasing the base of
support increases core activation while increasing the weight on the
pecs and shoulders.
If prime mover strength is your goal, to integrate some instability but
prioritize the load imposed on the muscles, set up with a DSL stability
ball and use a wide base of support, which allows you to use a heavier
dumbbell.

Supine Push and Drive

This exercise takes the old dumbbell bench press and turns it into
something much more functional for shoulder and core development.
Although this has been designated as a chest exercise, significant core
rotation is demonstrated here.

Setup

Begin by holding a single dumbbell in your right hand and sitting on a

stability ball. Walk out so that you are in the tabletop position with your
head and shoulders supported by the ball. Activate your core and especially
your glutes. The right arm is set in the bottom position of a dumbbell press.

Movement

From the bottom position, drive the dumbbell up and toward the midline of
the body, as you would in a standard dumbbell bench press.

Finish
Just as you are about to reach full extension of your arm, rotate your body
and continue to drive the weight. The momentum will cause you to roll to
your left, and you will end up being supported by your left arm.

Supine Dumbbell Press and Fly

This exercise provides a great challenge to the pectorals because it

combines two popular movements for the chest. The supine dumbbell press
and fly also requires great coordination.

Setup

With dumbbells in each hand, sit on a stability ball and roll out so you are
in a tabletop position. One arm is in a flexed position, or the bottom
position of a dumbbell bench press. The other arm is in a position similar to
the bottom position of a dumbbell fly with a slight bend in the elbow.
Glutes and core are activated to provide a stable base for movement.

Movement

The concentric movement begins with the bench press arm and the fly arm
initiating movement at the same time. The fly-arm angle at the elbow
should not change during the lifting.

Finish

Both dumbbells meet over the top of the chest. The press-side arm supinates
as you reach the top. This results in internal rotation at the shoulder, which
will assist in a more effective contraction of the pectoralis major. Complete
your set on one side and then switch arm positions.

Tips and Progressions

By changing your hand position on the dumbbells, you can target

different parts of your pectoral muscle. Try varying your grip from
prone to supine to neutral.
You can add a weight vest or sandbag over your abdominals to
increase the activity of the core and glutes.

Dual-Ball Fly

This is the perfect replacement for the pec deck. Not only do you work your
chest in a very demanding exercise, but you also work your entire body as
you attempt to maintain proper posture.
Setup

Bring two stability balls together, side by side. Place each of your lower
arms on a ball. Your body is on a 45-degree angle, with normal curvature of
your low back.

Movement

Begin movement by rolling the balls outward and allowing your arms to
open up. Move to a point where you feel you have reached a comfortable
range of motion. If you have any kind of shoulder problem, you should
avoid this exercise because it places great stress on the anterior capsule of
the shoulder.

Finish

Once you have reached the range of motion that you are comfortable with,
squeeze your arms back together, bringing the balls back to the start
position.

Walk-Out to Push-Up

This exercise challenges the upper-body musculature while requiring core

strength and stabilization. This is an excellent shoulder stabilization
exercise that works the posterior deltoids.

Setup

Standing behind the ball, crouch down and place your abdominals on top of
the ball. Roll forward until your hands reach the floor in front of the ball.
Walk your hands out until your hips are off the ball and your quadriceps rest
on top of the ball.

Movement
Focus on maintaining a strong core by contracting the postural muscles to
keep the hips up strong and the body aligned. (Prevent hips from sagging,
and avoid any hip or torso rotation.) Walk your hands out until your feet
remain on top of the ball.

Finish

Do one push-up and then walk the hands back in toward the ball until your
hips are once again on top of the ball. Pay close attention to the movement
of your shoulder blades. If you have a winging or protruding shoulder blade
as you lower yourself, you should avoid this exercise and seek medical
advice.

Tips and Progressions

When you complete the push-up, hold only one foot on top of the ball.
The other leg is removed at the far position of each rep and held
straight.
Walk out as fast as you can, then to return back to the ball, jump with
both hands together in a plyometric action, and shuffle back to the
setup position.
Walk out as slowly as you can, supporting yourself on only one hand
for an extended time. Keep your hips up strong and aligned without
hip or torso rotation; your shoulders and hips should face square to the
floor.
 Jump-Out to Push-Up

This is a dynamic upper-body plyometric exercise for training power. Most

people are used to the feeling of jumping in the legs. The same abilities are
needed in the upper body to fuel sport skills and avoid injury when
absorbing falls. It uses a deceleration–acceleration coupling through the
eccentric (landing and braking) and concentric (jumping) phases. You
should be competent in doing push-ups and also capable of completing sets
of walk-out push-ups before progressing to this exercise.

Setup

Begin crouched behind the stability ball. Roll onto the ball, extend the arms
in front of the body, and set the core and middle back.

Movement

Roll right over the ball until the hands reach the floor. Absorb the landing
and immediately extend the arms with enough power to release the hands
from the floor.
Aim each subsequent landing a little farther away from the ball, carrying
the body out to a full push-up position with the feet on the ball. Jump with
the hands back in toward the ball all the way to the crouched setup position.

Tips and Progressions

When first trying this exercise, try to land softly and move through
each partial push-up fluidly before releasing the hands in the air.
If you are ready to try the exercise but do not have much strength, you
can minimize elbow flexion on the landing and minimize jump height.
Just unload body weight from the hands. This results in a jump-
shuffling of the hands out away from the ball.

Jump Push-Up

This exercise develops braking and absorbing abilities that benefit powerful
sport mechanics. The eccentric loading on an unstable surface improves
muscle strength and reactivity in the core, shoulders, and posterior chain.
Complete sets with the simplest demands and then progress to more
difficult versions one step at a time. You must be able to complete multiple
sets of ball balance push-ups and floor push-ups (feet on ball) before
progressing to jump push-ups.
Setup

Prepare for the exercise by assuming a push-up position with feet on the
floor shoulder-width apart and hands on the ball. The heel of the hand
should rest on the outside upper portion of the ball with the fingers wrapped
down around the ball. Set your core, load through the scapula, and press
(squeeze) into the ball.

Movement

While remaining strong through the trunk and hips, lower the chest to the
top of the ball, then extend the arms to push your body mass back to the top
position. Push up with enough exertion to travel past the setup position,
unloading your body mass from the ball.

Middle Position

At the middle position, land back onto the ball, catching your mass with
good hand placement and slight elbow flexion. Try to brake and stop the
movement as soon as possible.

Finish

After you land, catch, brake, and pause, resume lowering into another rep.

Tips and Progressions

Spend extra time preparing for the exercise, ensuring you have set the
core and upper back and have optimal body positioning, hand
placement, and foot width.
If you are new to this exercise, starting with a DSL ball will add
stability to the landing.
Spend time training at the following levels before advancing further:
1. Push up to unload your body mass from the ball, releasing the
heel of the hands but keeping fingers securely positioned on the
ball. This provides the dynamic eccentric loading but reduces the
 load, skill, and balance required. Most active strength training
enthusiasts can safely handle this level.
2. Push off the ball until the full hand releases, producing as little
height as possible.
3. Push off higher, progressing the height over several workouts.
4. Add to the push-off jump height by also pulling the hands toward
the trunk, maximizing the coordination and strength needed for
absorbing the eccentric loading.
5. Revert to level 1 or 2 but land and catch with one hand only. Roll
to two hands for the lowering and push-up phase, alternating arms
on the catch.

Standing Medicine Ball Press-Away

This exercise not only works the chest area of the shoulder but also ties in
the significant requirement of core stabilization.

Setup

Stand approximately 3 to 4 feet (~1 m) from a wall. Place a medicine ball

about 4 inches (10 cm) below the line from your shoulder, and hold the ball
with an extended arm against the wall. You will need to be on your toes
with your core engaged as you lean into the ball with your one arm. Do not
allow any rotation in the core as you get into the setup position.

Movement

While maintaining stabilization of your core, eccentrically lower your body

toward the wall. You must do this in a slow and controlled manner.

Finish

Once you have lowered yourself down to a point where your shoulder is
almost in full extension, press back out, again in a controlled manner. This
movement is not meant to be performed with a fast tempo.

Tips and Progressions

To increase the difficulty of this exercise, decrease the base of support

by using a smaller medicine ball.
Try unilateral leg support by raising the leg opposite of the working
arm.

Ball Walk-Around
This is a great exercise for shoulder stabilization and core stability. The
purpose is to load each shoulder independently.

Setup

Standing behind the ball, crouch down and place your abdominals on top of
the ball. Roll forward until your hands reach the floor in front of the ball.
Walk your hands out until your hips are off the ball. Continue to walk your
hands out away from the ball until only your feet remain on the ball.

Movement

At this point, focus on maintaining a strong core and contracting the

postural muscles to keep the hips up strong and body aligned. (Prevent the
hips from sagging, and avoid any hip or torso rotation.) Maintaining a long
lever (feet on the ball with body in a push-up position), walk your hands
laterally to rotate your body around the ball in a clockwise direction. Pick
up your right hand and move it away from your midline, supporting your
body weight with your left arm until you replant the right hand. Next, pick
up your left hand and move it in closer to the right hand. Alternate these
steps so your hands complete a circle around the ball. Maintain a strong
body alignment as you move your hands.

Finish

The movement is finished once you complete a 360-degree circle. Next,

complete this pattern in a counterclockwise direction.

Medicine Ball Chest Pass

Chest passes link strength and power in the chest, shoulder, and back. The
catch is absorbed with the core and legs. The return pass is initiated from
the legs and hips and completed with the chest and arms. In its advanced
form, it is an excellent full-body multijoint exercise.
Setup

Stand facing your partner, about three paces apart. Keep your feet shoulder-
width apart, knees slightly flexed, and abdominals contracted. Both
participants set up with the arms fully extended out level with the chest.
The hands are open, making a definitive target.

Movement

Partner A draws the ball into the chest and reverses direction to push the
ball out away from the body and onto partner B. Partner B first makes ball
contact with the arms fully extended. The ball is sequentially absorbed
through flexing of the arms and knees to cushion the catch. Partner B tries
to overcome the eccentric loading as quickly as possible, immediately
reversing direction to push the ball back toward partner A.

Finish

When you pass, after releasing the ball, keep your arms extended and up
and out away from the chest, with an open hand target. Continue this
sequence for a set number of repetitions.

Tips and Progressions

For speed, complete the same exercise technique but position only two
paces apart. Pass as quickly as possible, trying to eliminate any pause
at the chest between the negative and positive phases of movement.
Hand targets are important for protecting your face. Be positioned to
maintain the rapid-pass succession.
For strength, repeat the same exercise instruction, but five paces apart.
Minimize the time between the negative phase and reverse direction
into a positive push phase. This will be more challenging because the
load you catch will be heavier with the extra distance. More full-body
linked strength is needed for propelling the ball the required distance.
 Standing Partner Stability Ball Chest Press

This exercise upgrades a push movement pattern into a closed kinetic chain
position. Working with a partner, it begins with a focus on the eccentric
phase linked with shoulder and core stabilization. After this preparatory
work, it advances to a whole-body, multijoint push action.

Setup

Partners stand facing one another with the core braced, middle back set, and
feet shoulder-width apart. The braking and stabilizing partner begins with
arms fully extended; the pushing partner starts with arms flexed and ball at
the chest.

Movement

One partner extends the arms to push the ball forward while the other slows
the movement down, actively braking the force. Brace strongly to anchor
the torso during the standing push. Likewise, maintain a set middle back so
you do not compensate through the shoulders.

Finish

Once the ball is pushed through to the partner’s chest, reverse roles and
continue back and forth, alternating between pushing and braking.

Tips and Progressions

Anyone with arms fully extended has the benefit of a locked lever
system that is stronger than most muscular force. So to allow the
partner to initiate the first rep, the braking and stabilizing partner may
have to slightly flex at the elbows. To accommodate partners of
unequal strength, the braking and stabilizing partner can ease up to
allow the pushing partner to successfully extend the arms to a full
range-of-motion push.
 After working on the exercise through several workouts and
demonstrating solid posture and shoulder position during the braking
action, advance to a multijoint push. In this version, before pushing,
drop your center of mass by loading up the legs into a partial squat
position. Focus on the sequential firing of muscles through the legs,
hips, chest, and arms to first drive from the legs then push from the
chest. This will require greater strength from the braking partner, who
may now have to adopt a split stance to provide enough resistance.

Dip With Medicine Ball or Stability Ball Squeeze

Dips are a great overall upper-body strength move. The ability to handle
your own body weight is a great indicator of relative strength. Many people
tend to flex their hips as they perform dips, thereby using some momentum
to complete the movement. By squeezing a medicine ball or strength ball
between the heels or the knees, you create a knee flexion movement to
counteract the hips.

Setup

Begin in the top position of the dip and have a partner place a strength ball
(no load) or a medicine ball (load) between your knees.

Movement

Before you begin your decent into the dip, squeeze your knees into the ball.
Your knees should be pointing straight down toward the floor. Lower
yourself to a point where your upper arms are parallel to the floor.

Finish

Without using any momentum, re-emphasize the ball squeeze and press
back up to an extended position.

Tips and Progressions

This is a great method for teaching proper technique in the dip. As strength
increases you may user a heavier medicine ball or add a weight vest.

Strength Ball Decline Dumbbell Press

This decline press movement is a great way to hit the lower fibers of your
pectorals. Most pressing movements focus on the middle and upper fibers.

Setup

Lying on the floor or a mat, grab two dumbbells and place your feet on top
of a stability ball.

Movement

Engage your core and squeeze your glutes so your hips come off the floor.
Keeping your core solid, lower your arms to a point where you feel your
triceps just touch the floor.

Finish

Pause in the bottom position for a second or two and raise the dumbbells
back to a fully extended position.

Tips and Progressions

Try using only one DB with an arm at your side to create an offset effect
that will engage your core a bit more.

Supine Chest Push to Self-Catch

Self-catching throws bring a level of unpredictability to how the medicine

ball loads on the body, requiring varied hand and arm position on the catch.
This builds up joints, keeps muscles challenged and thinking, and asks the
core to support the action.

Setup

Sit on the stability ball holding a medicine ball and walk out into a level
supine bridge, hips up strong, and feet flat on the floor at shoulder width.

Movement

Push the ball up into the air away over the chest for maximum height. Fully
extend the arms to express strength right through to the fingertips. Aim to
still your torso and sustain raised hips during the throw and catch.

Finish

Catch the medicine ball with two hands, decelerating slowly to cushion the
catch. Reset for another powerful throw rep. Be prepared to catch the
medicine ball with two hands wherever it comes down. Less accurate
throws mean an uneven bilateral push so the ball return may be either
symmetrical or asymmetrical.

Tips and Progression

To develop more eccentric strength, catch the ball by suddenly braking

to specific joint angles.
Switching to independent-arms catch and throw moves the ball back
and forth, from left-hand catch to right-hand catch. Throws farther
away from the body result in a fly-position catch, which can be
incidental or a purposeful aim of the exercise execution.

Push-Up Pass

This is a great upper-body plyometric exercise that prepares the body for
eccentric loading and concentric power.
Setup

Partners are two strides apart, both kneeling on a folded sit-up mat. Torso is
upright. One partner has a medicine ball.

Movement

Partner A (who has the ball) begins the drill by passing chest to chest to his
partner. The arms remain extended out and the torso follows the pass,
falling forward until the hands make contact on the floor and absorb the
body into a push-up position. Powerfully push back up to reverse the
direction and propel the torso back up into a kneeling position. On the way
back up, as soon as both partners make eye contact, partner B returns the
pass back to partner A and falls into a push-up position.

Finish

Continue this sequence for a set number of reps or until fatigue prevents
pushing back up to a kneeling position. Especially as you fatigue and the
tempo slows and decision making becomes inhibited, remember to wait for
eye contact before returning passes.

Standing–Lying Partner Push-Up and Press

This exercise develops less power than the standing partner chest press but
is excellent for strength and joint stability. It capitalizes on the muscle
reactivity needed for accommodating the shifting ball as the partner tries to
hold it.

Setup

Partner A lies faceup on the floor with knees flexed, feet flat on the floor,
and core set. Partner B stands up in front of partner A’s feet. Facing each
other, they hold a stability ball between them with the heels of their hands
on the ball and fingers wrapping down around the sides of the ball. Elbows
are only slightly flexed. Partner B stands with flexed knees, weight leaning
into the ball.

Movement

Partner A flexes the arms to slowly lower the ball (and partial weight of
partner) to the chest before pressing back up. During this movement,
partner B pivots on the toes to travel with the ball as it is lowered. The goal
for partner B is to stabilize on the ball, maintaining a straight line from heel
to shoulder.

Partner A next presses into the ball, extending the arms to push the ball
back up (against partner B’s body weight). This relies on partner B to
isometrically contract to hold the ball in place during the movement.

Finish

After partner A pushes the ball back up to the setup position, partner B
lowers into the ball and then pushes back up, relying on partner A to
isometrically contract to hold the ball in place.

Tips and Progressions

Give each partner sets in both positions.

An advanced challenge is for partner A to slightly shift the ball left and
right during his push-up, challenging partner B to maintain a locked
system from heel to trunk while the ball is being lowered and raised.
 8
Shoulders and Upper Back
Prone Row External Rotation

The goal of the prone row external rotation is to integrate two functional
movements into one exercise. Recruitment of the extensor muscles of the
entire spine is also emphasized during this exercise.

Setup

Place the stability ball under your middle chest and align your body so that
your knees, hips, shoulders, and neck are in a neutral aligned position as
demonstrated in the setup position.

Movement

With your hands holding dumbbells in an extended position under the

shoulders, pull your elbows directly up, ensuring that your upper arms are
in a straight line across your body. If you were viewing this from the top,
you could draw a straight line from elbow to elbow, right across the upper
back. The elbows should never rise above this horizontal line. If you have
problems with shoulder impingement, you should find a comfortable range
of motion slightly below this position to ease any potential shoulder pain.

Finish

Once you bring your elbows up, stabilize this position and externally rotate
your upper arms. Maintain a 90-degree angle at the elbow joint, which will
guarantee a longer lever and ensure optimal loading of the external rotator
musculature. Rotate to the point where your upper and lower arm are in a
horizontal position with the floor, as demonstrated in the finish position.
Hold this position for one second and then derotate. Lower arms to the start
position and repeat for a set number of reps.

Cross-Body Rear Delt Raise

This exercise targets the important muscles in the back of the shoulders that
help to stabilize the shoulder blades. The position in which you place your
body will also challenge your core muscles.

Setup

Lie sideways over the ball, with the ball placed in your armpit and on the
side of your chest. Maintain this lateral position throughout the movement.

Movement

Set your abdominals and draw in your navel. With your arm extended and
pointing toward the floor holding a dumbbell, begin to raise your arm away
from your body.

Finish

As you continue to raise your arm, your core will be challenged to stabilize
your body on the ball. Continue to maintain a good position on the ball.
Bring your arm up to the point where it is 5 degrees before perpendicular.
At this point, hold the position for two seconds, and lower the arm to the
setup position for your next rep.

Reverse Tubing Fly

The reverse fly stresses the shoulder through a large range of motion. The
single-arm cross-body line of pull challenges the core to stabilize trunk and
ball position.

Setup

Sitting on the stability ball, walk the feet out away from the ball until you
achieve a supine bridge position: head and shoulder blades on the ball, back
and hips parallel to the floor. Attach one end of the tubing to something
solid such as a door frame or piece of exercise equipment. Hold the other
handle of strength tubing across the body, with a prestretch on the strength
tubing.

Movement

Keeping the elbow slightly flexed, pull the handle up and over your body in
an arc.

Middle Position

In mid-rep, hips are up and trunk remains strong. With light tubing, the
handle should end up level with the shoulder. With stronger resistance, stop
above the shoulder for an isometric hold.

Finish

Bring the handle back over the body with a controlled pace, providing
active resistance against the shortening tubing.
Tips and Progressions

To regress, select lighter tubing or position the ball closer to where the
other end of the strength tubing is fixed, but be sure to have a
prestretch on the tubing at the setup position.
Progress the drill with stronger tubing and slower movement on both
the concentric (positive) and eccentric (negative) phases.
For greater emphasis on shoulder strength, use heavier tubing and a
wider base of support at the feet.
For more core emphasis, use moderate tubing with a narrow base of
support.

Isodynamic Rear Delt Raise

This is unique because it incorporates isometric exercise (muscle

contraction with no movement) and movement all within a single exercise.
The targeted muscles surround the shoulder, shoulder blade, neck extensors,
and spinal extensors.

Setup
Lie prone on the ball, with the ball placed just below your chest. Your body
should be positioned so that the ankles, knees, and hips are in line and the
torso is flexed forward so your upper body is at about a 45-degree angle
with the floor. With a dumbbell in each hand and while maintaining the
setup position, raise your arms until they are almost parallel to the floor.

Movement

Once your arms are in the proper position, there is actually no movement.
This is the isometric type of contraction. Hold this position for 5 to 10
seconds. Maintain good head posture during this effort.

Finish

After 5 to 10 seconds, you will find that the shoulder musculature tires quite
quickly. To ease the load, change the angle at which the load is placed on
your shoulders. Bend your knees and roll back on the ball approximately 20
degrees. Maintain the same posture and arm position. Once you have rolled
back, you will be able to hold position for another 5 to 10 seconds. The set
is now completed. Lower the dumbbells to the floor, and rest for the
prescribed time.

Pullover

The pullover is an excellent move that will help anyone who lacks overhead
shoulder extension. This exercise takes your pectoral muscles and
latissimus dorsi through a complete range of motion.

Setup

With a dumbbell in each hand, sit on a stability ball and roll out so you are
in a tabletop position. The ball should support your head and shoulders.
Extend both arms so that your biceps are in line with your ears.

Movement
Flex your arms forward to a position where they are straight up at a 90-
degree angle with your body.

Finish

Lower your arms back to the starting position and repeat.

Tips and Progressions

Keep your core engaged and do not arch your back as you lower your
arms down to the extended position.
You can also alternate arms so that each one moves independently.

Supine Lat Pull and Delt Raise

This exercise focuses on training the contralateral muscles, which involves

training the latissimus dorsi on the posterior side of one shoulder while
training the anterior deltoid on the opposite shoulder.

Setup

With a dumbbell in each hand, sit on a stability ball and roll out so you are
in a tabletop position. One arm should be in extension—the upper arm is in
line with the ear—and the other arm is in a neutral position by the hip. Use
a neutral grip. Activate the glutes and core to provide a stable base for
movement.

Movement

Begin by flexing the extended arm; at the same time extend the opposite
side. Both arms begin the movement in unison. Keep the glutes and core
activated to maintain a stable base for movement.

Finish
Your arms will be in the opposite position to that of the starting position.

Tips and Progressions

By changing your hand position from a neutral grip to palms facing the
ceiling, you place a greater challenge on the latissimus dorsi in the
overhead position. This is a result of the internal rotation at the
shoulder that will change the grip. The lats are also an internal rotator.
To increase the activity of the core and glutes, you can place a weight
vest or sandbag over the abdominals.

Prone Front Raise Lateral Fly

The prone front raise lateral fly fires up your whole posterior chain with a
major emphasis on the shoulder adductors and extensors. Coordination
between the left and right sides of the body will be put to the test.

Setup

Depending on your type of floor, it may be advantageous to set up near a

wall. Brace both feet against the base of the floor and wall while placing the
stability ball just above your navel. Your head, shoulders, hips, and knees
should form a fairly straight line at approximately 45 degrees. Holding
dumbbells in both hands, your arms should be extended under your chest.

Movement

Engage your core before the shoulders fire. The left arm begins extending
out to the side as a lateral fly, challenging your rhomboids and posterior
deltoid. Bring this arm up to the point where it is in line with your body and
parallel to the floor. You should be able to draw a line across your back,
connecting your scapula with your elbow. At the same time your right arm
will flex forward as you fire your anterior deltoid. This arm should flex
forward to the point where it is in line with your head and parallel to the
floor.

Finish

Once you have reached the contracted positions, hold them for a second or
two. This will result in a stability and balance effort of your upper torso.
After you pause, return to the starting position and reverse the movement.
Now the left arm will flex forward and the right arm will extend out to the
side.
 Supine Pull-Up

The supine pull-up is a great overall exercise for all muscles on the back
side of the body. It requires postural muscles to fire to keep the body in
proper alignment while the shoulders pull the body up and down.

Setup

Set yourself up in a power rack so that the height of the barbell will allow
for full extension of your arms without allowing your upper back to touch
the floor. Your grip determines which muscles will be emphasized. An
overhand grip with your elbows pointing outward directs more resistance to
the posterior deltoid and rhomboids. An underhand grip with your elbows
pointing inward emphasizes the latissimus dorsi. The grip should be
shoulder width or slightly narrower for the underhand grip.

Begin with the stability ball under the knees. As you become stronger, you
will progress by moving the ball toward your heels. The size of your ball
will dictate how hard the exercise will be. Begin with a smaller ball; as you
become stronger, progress to a larger ball.

Movement

Before you begin to pull yourself up, ensure that your knees, hips, and
shoulders are in line. The muscles in your hips and back should be
precontracted to stabilize your body into this position. Avoid tucking your
chin in to view your body. You should be looking at the ceiling, with your
head in a neutral position.

As you begin your movement, pull yourself up to the point where you can
touch your chest to the bar. As you reach this position, attempt to squeeze
your shoulder blades together to emphasize the muscles between your
shoulder blades and spine.

Finish
As your chest touches the bar, hold this position for two seconds, and lower
yourself to the start position. Allow yourself to get a good stretch in your
upper back, then repeat.

Seated Rotator Cuff Pull

With so many great push exercises and lateral shoulder moves, special
attention is required for the posterior chain. You enjoy the most versatile
range of motion in the shoulder joint, but to balance out shoulder mobility,
strength is needed. Rotator cuff exercises will help build a stronger shoulder
base, equalizing the push and lateral strength. Strengthening the rotator cuff
muscle group will also improve your ability to set the middle back by using
force closure to anchor the shoulders before any strength maneuver.

Setup

Sit on the stability ball facing the strength tubing axis point, which you affix
at floor level around a column or at home with a door attachment. Brace the
core and set the upper back. Sit up tall on the ball with good posture and
feet shoulder-width apart on the floor. Knees should be level or just below
hip height. Holding the tubing or cable, your arm is in an abducted position
with a 90-degree bend in the elbow.
Movement

Keeping the elbow up, pull the strength tubing up and back until the elbow
is in line with and level to the shoulder. Keep pulling the tubing by rotating
around the elbow. The elbow remains fixed while the hand moves up and
over the elbow.

Middle Position

In mid-rep, your elbow remains level with the shoulder, hand above the
shoulder, and trunk perpendicular to the line of pull.

Finish

Slowly lower the tubing under control, reversing the two movement phases.
Rotate around the elbow until the hand is level with the elbow and shoulder,
then release and extend the arm under control.

Tips and Progressions

A common error is trunk rotation to assist the pull. If the trunk does
not stay square to the line of pull, remove the ball and practice this
exercise in a standing position (on the floor), or select lighter tubing
that the rotator cuff muscles can handle without assistance from the
trunk.
To increase the complexity and core activation, perform the exercise
while kneeling on the ball.

Scapular Push-Up

Two important muscles in the shoulder are the subscapularis and the
serratus anterior. These muscles keep the shoulder blade against the rib cage
during pressing movements. Scapular push-ups are an effective method of
working this area.
Setup

Standing behind the ball, place your hands on the ball at shoulder width.
Shuffle your feet back until your chest is over the ball and you are
supported on your toes.

Movement

The movement is similar to that of regular push-ups. The difference is that

the elbows do not flex and extend. All movement comes from a pushing
movement out of the shoulder. This pushing movement creates a hunchback
shape.

Finish

After pushing up to the point where you cannot push anymore, slowly lower
yourself and allow your shoulder blades to come together without bending
your elbows.

Medicine Ball Push Press

This is an explosive movement that enhances full-body explosive vertical
power with an emphasis on the deltoids. You will need a heavier ball and a
higher ceiling for this exercise.

Setup

Get set in an athletic position, hips back, knees slightly bent, and ankles
flexed, holding a medicine ball at shoulder height.

Movement

Very quickly drop your hips to a quarter-squat position, keeping your core
engaged and your body solid. To begin the upward movement, you want to
change your direction as fast as you can as you begin to explode upward.

Finish

As you are moving toward full-body extension, you should move your arms
upward with the medicine ball to continue the upward acceleration,
releasing the ball when you are fully extended. Let the ball fall to the floor;
do not try to catch it and repeat.

Tips and Progressions

Attempt to release the ball at your highest point.

Prone Medicine Ball Transfer

The prone medicine ball transfer works a combination of mobility and

strength through a full range of motion in the shoulder. Most important, it
works many upper-back muscles that help support the whole shoulder
girdle.

Setup
In a prone position on the floor, place your neck in a neutral position with
your chin tucked in. Start by holding one small medicine ball on one side
with the palm pronated so your palm is toward the ceiling.

Movement

Engage your core so you can maintain a neutral spine and begin to bring
your arm up and around toward your head. Midway through the movement
on the one side, begin to pronate your hand so by the time your arm reaches
the full extension over your head, your palm is facing down.

Finish

As your first arm movement reaches extension, you will meet it with the
opposite arm, hand the ball off in a prone hand position, and repeat the
movement on the opposite side. As you come around, though, you will pass
the ball off behind your back.

Tips and Progressions

Reverse the direction with each set or after completing half the reps
within a set.
Do not allow your spine to go into extension as you begin to fatigue.
Use higher repetitions and lighter ball weights to maximize the
postural capabilities of these muscles.

Medicine Ball Athletic-Ready Unilateral Wall Press

Holding a ball against the wall applies force perpendicular to the line of
travel, loading the posterior chain preferentially.

Setup
Begin facing away from a wall in a tall athletic-ready stance with the core
engaged and the back of one hand pressing into a medicine ball to hold it in
place.

Movement

Anchoring the legs and torso in place, extend the arm overhead, keeping
pressure on the ball as your hand rolls the ball up the wall. Reach as high as
your strength permits.

Finish

Pull from the upper back to initiate the drawing of the ball back down to
setup position. Repeat the rep count on the opposite side.

Medicine Ball Squat-Away Posterior Chain Wall Hold

This begins at the strongest joint angle where using a weighted ball will be
difficult, demanding significant strength along the kinetic chain from hand
along to glutes, pressuring with the posterior chain.

Setup

Begin facing away from a wall in a tall athletic-ready stance with the core
engaged and the back of one hand pressing into a medicine ball to hold it in
place. Position the ball so the hand is shoulder height, elbow toward waist.

Movement

Hold the medicine ball in the same location the entire rep. Drop the body
away from the ball by lowering into a deep squat, leaving the arm extended
overhead.

Finish
Initiate the return back to a standing position with the upper back, not just
the rear shoulders.

Tips and Progressions

Sustain pressure against the ball at all times.

If the ball begins to roll or falls to the floor, reset where you paused in
that rep and continue.

Scapular Pull

Most shoulder problems are a result of weak musculature on the posterior

side of the shoulder and in the muscles that span from the spine over the
scapula. This exercise strengthens those muscles and provides balance
between the stronger muscles in the front of the shoulder to those in the
back.

Setup

Use a ball that allows your arms to be in the fully extended position toward
the floor while you are holding dumbbells. With dumbbells in hand, lie over
the ball so the ball is under your sternum. Your shoulders, hips, and knees
fall in line.

Movement

Contract the muscles of your lower trapezius so that your scapulae slide
downward toward your rib cage. This movement can be described as
depressing your shoulders. As you reach the end range for your scapulae,
begin to externally rotate your hands to further work these muscles.

Finish

Once you have fully externally rotated your shoulders, hold this position for
two to three seconds and return to the start position.
 Medicine Ball Shoulder-to-Shoulder Pass

This drill develops strength in the shoulder and back region and links the
strength through the legs, hips, torso, and upper body. In its advanced
forms, balance, proprioception, and countermovement mechanics are all
emphasized.

Setup

Stand facing your partner, about three paces apart. Keep your feet shoulder-
width apart, knees slightly flexed, and abdominals contracted.

Movement

Partner A positions a hand and the medicine ball directly in front of the
right shoulder. The pass line goes from the right shoulder to partner B’s
right shoulder. Partner B prepares to receive the ball by flexing the knees,
contracting the core, and fully extending the arms, giving the partner a
target. The goal is to cushion the pass reception with the entire body. The
ball comes into the hands and the arms bend, drawing in the ball closer to
the right shoulder. The hips drop and the body weight shifts onto the right
leg, flexing at the knee. This is a whole-body catch. The pass back reverses
the flow. The pass begins by pushing the foot into the floor, extending the
leg, rotating with the hip and torso, and finally extending the arms to thrust
the ball back to partner A. The arm movement is more of a direct push from
the shoulder (similar to a shot put) rather than a throw in baseball.

Finish

Continue this sequence for a set number of repetitions. Repeat the set from
left shoulder to left shoulder.

Tips and Progressions

One-arm shoulder-to-shoulder pass: Execute the same technique and

progression with one arm only. To catch the ball, you will rely more on
 absorbing and cushioning the ball with your entire body. It becomes a
torso and lower-body catch. You will also rely on the quality of the
pass. When first attempting this advanced exercise, your partner will
tend to lob a soft and arced pass, which is difficult to catch. A crisp,
straight pass from shoulder to shoulder will be easier to cushion and
balance.
One-arm and opposite-leg shoulder-to-shoulder pass: Follow the same
exercise instruction but balance on one leg only. For the pass from
right shoulder to right shoulder, both partners balance on the left leg.
Superior balance, proprioception, core and hip stabilization, and
multijoint pass reception are all challenged.

9
Abdominals, Lower Back, and Glutes
Wrap Sit-Up

This exercise is borrowed from traditional floor-based sit-ups. Refined

technique is required so that you can feel the same burn in the abs that you
would with floor-based crunches and sit-ups. Ball wrap sit-ups deliver
superior strength results because the shape of the ball allows safe torso
wrapping to prestretch the abdominals, allowing them to work through a
greater range of motion. The shape of the ball is more comfortable on the
back and better targets abdominals instead of firing hip flexors.

Setup

The setup position is key to the concentric contraction achieved at the peak
of the sit-up. Sit on top of the ball and roll forward slightly. Feet are on the
floor, shoulder-width apart. The setup is actually positioned at the midpoint
of the exercise because its accuracy determines the level of abdominal
overload achieved. When you sit up on the ball, you should hold a
contraction and have the low back off the ball.

Movement

After setting the core, slowly lower, under control, onto the ball and
continue to wrap right over the ball. Lower under control to work the
eccentric muscle contraction. Avoid clasping hands behind the head.
Instead, just make sure the arms are “quiet,” whether they are crossed on
your chest or flexed at your side. Keep them stationary through the
movement to remove any momentum.

Middle Position

At the midpoint, pause at the end of the eccentric loading and sense the
stretch before initiating movement back up and off the ball. Although you
are actually only slightly wrapped around the ball, your perception is that
you are almost upside down.

Finish

Slowly lift your trunk up off of the ball, segment by segment, until you are
sitting upright, resting on your glutes.

Tips and Progressions

 Adopting a wider base of support can make this exercise easier.
Advance the level of difficulty by placing your feet together, which
requires greater muscle activation to stabilize on the ball during
movement than does the wider base of support.
After successful training with a narrow base, close your eyes to
increase the demands. Any time you sense a loss of balance, open your
eyes.

Adam’s Medicine Ball Ab Lockout

This exercise was developed by Adam Douglas, a strength coach at the

Athletic Conditioning Center. It is an excellent move that requires a partner.
The exercise fires your rectus abdominis muscle. The key is not only the
abdominal work but also the tie-in of the adductors to hold on to the
medicine ball. This is an excellent method of integrating muscles in both
the frontal plane and sagittal plane.

Setup

Lie on your back with your legs up in a 90-degree angle and your fingers
touching your temples. Squeeze a medicine ball between your knees. Your
elbows should be in contact with your thighs.

Movement

Once you are in this position, hold your elbows tight to your thighs. A
partner grabs onto your knees and pulls you forward.

Finish

As you are pulled forward, stay very tight. Do not let your elbows come off
your thighs.

Tips and Progressions

 To increase the difficulty of this exercise, your partner can use a faster
and slower speed of rocking your body.
The pull should never be explosive, just a controlled motion.

Abdominal Side Crunch

This exercise focuses on the muscles that allow you to bend side to side: the
obliques and quadratus lumborum. These muscles are important for
flexibility and stability of your core.

Setup

Place a ball approximately three to four feet (about a meter) from a wall. Sit
on the ball so that your hips are at the apex of the ball and your feet are
against the wall. Stabilize your feet against the wall so you do not roll
forward. Lie across the ball so you bend laterally over it.

Movement

From the supported position, begin by crunching laterally until your knees,
hips, and shoulders are all in line.
Finish

Once you have reached the position where your body is in line, return to the
starting position, ensuring that you fully extend back over the ball.

Tips and Progressions

As in the abdominal crunch, there are many variations for the side
crunch. You can progress from holding your arms across your chest to
holding your hands by your ears and then extending your arms over
your head.
You can add an external load by holding a dumbbell in front of your
chest.
By using a medicine ball, you can add a ballistic component to the drill
by performing a side crunch throw to a partner.

Supine Lower-Abdominal Cable Curl

This is an effective method of adding resistance to the lower-abdominal

muscles. This area is key in controlling pelvic positioning, which can play a
factor in decreasing low back pain.

Setup

Lying on the floor, with your legs over the ball, place a cable with an ankle
strap around your ankles. Your hands should be under your lower back, at
the navel level. Make sure that your back maintains contact with your
hands. This ensures proper low back posture during the exercise.

Movement

Set your core and bring your knees toward your chest. Focus on not
allowing your back to arch off the floor as you bring your knees up and
back.
Finish

Once you have reached a point where your legs are just past the 90-degree
point, slowly return to the start position.

Safety Note

If you cannot maintain your posture with the added load of the cable, then
you should focus on performing the movement without the cable, progress
to a medicine ball between your legs, and then try the cable again.

Supine Lower-Abdominal Curl and Crunch

This is the most advanced lower-abdominal exercise you will perform. It

focuses on pelvic strength, stability, and balance.

Setup

Set a ball in front of something solid you can hold on to. The side of a
power rack or a loaded barbell will do. Lie over the ball so that your lower
back is supported by the curve of the ball and your knees are bent. Hold on
to a rack overhead to stabilize yourself.
Movement

Begin by setting your core, and focus on uncurling your pelvis off of the
curve of the ball. You will accomplish this by slowly bringing your knees
toward you. As your legs reach the 90-degree point, try to touch the ceiling
with your knees by lifting your pelvis higher in a reverse crunch position.

Finish

Once you have reached up as high as you can, hold that position for two to
three seconds, then slowly return to the start position by reversing your
movements.

V-Sit Medicine Ball Transfer

This exercise challenges the core through a range of motion from extension
to core flexion.

Setup

Lie on your back with arms fully extended over your head holding a
medicine ball.
Movement

Begin by engaging your core and flexing at the waist. This will cause your
legs and arms to rise at the same time. Flex forward until you can transfer
the medicine ball from your hands to your feet.

Finish

Once you have transferred the ball to your feet, lower back to the starting
position and repeat.

Tips and Progressions

Ensure that as you flex forward your arms remain extended overhead.
This exercise is quite advanced and challenging. You might want to
begin with transferring a stability ball before progressing to a medicine
ball.

Reverse Back Extension

This exercise works the lower back. It uses both a ball and a bench, and the
difficulty can be increased by using a cable attached to the ankles.

Setup

Place a stability ball on top of a flat bench, and lie over the ball while
grasping the sides of the bench for support.

Movement

Begin by setting your core before attempting to extend the hips and legs.
Your head and neck should also maintain a neutral position. Just before you
begin to extend your hips and legs, activate the glutes by squeezing them to
ensure that they initiate the movement.
Finish

The legs should be raised to a point where the knees, hips, and shoulders
are all in line. Hold the contracted position for a second, and lower to the
original position.

Tips and Progressions

You can slowly work up to the reverse hyperextension as the end of a long,
safe progression. The following are some examples:

Begin with the ball on the floor and hands braced on the floor for
balance. Extend the hips. Begin with an underinflated ball, and
progress to full inflation.
Place the ball on a bench and perform movement with no external
resistance. Begin with an underinflated ball, and progress to full
inflation.
Hold a 5- to 10-pound dumbbell (or 2.5 to 5 kg) between the ankles,
and extend the hips.
Progress to full reverse hyperextension with cable.

Back Extension
The back extension is an important movement in integrating the low back,
glutes, and hamstrings. This exercise has been traditionally performed on a
back extension bench. The stability ball allows for training in balance.

Setup

Place a stability ball in front of you, and lie over it. Your center of gravity
should be just slightly behind the center of the ball. When starting out,
ensure that your legs are wide enough apart to provide a good base of
support to initiate the movement.

Movement

Place your hands by your ears, set your abdominals, activate your glutes,
and slowly rise to the point at which your shoulders, hips, and knees are in a
fairly straight line. Hold this position.

Finish

Slowly lower yourself back to the initial position, providing a stretch to

your low back.

Tips and Progressions

Bring legs closer together, decreasing your base of support and

increasing the stability factor.
Hold arms out straight with thumbs pointing to the ceiling (as in a
superman pose) to increase the lever arm length and stress to the back
and glutes.

Barbell Hip Extension With Medicine Ball Squeeze

This exercise ties in the glutes with the hip adductors, turning it into a
multiplanar lower-body challenge.
Setup

Lying on your back, bring a loaded barbell over your hips. You may need a
foam pad under the bar; otherwise there is a perfect groove in the front of
your pelvis just below the anterior superior iliac spine where the bar will sit.
Your hands are on the bar just outside of your hips to help maintain bar
position. The med ball is held between your thighs in an isometric
contraction.

Movement

Engage your core, maintain a solid squeeze of the med ball, and engage
your glutes to bring your hips off of the floor. Raise your hips to a point
where the hip and knee are in line and hold this position for a second,
squeezing the glutes.

Finish

After holding the extended position for a second, lower back to the starting
position and repeat the rep. Try not to rest on the floor between repetitions.

Tips and Progressions

Do not allow your lower back to hyperextend.

If you feel this in the lower back, you are not using your glutes
effectively. If this is the case, lower the weight to a manageable load.

Stability Ball Reverse Rollout

This movement is very similar to the kneeling stability ball rollout detailed
in chapter 4. The main difference here is that movement is coming from the
opposite end of the body, providing a different mechanical challenge.

Setup
In a power rack, set up the bar at about hip height. Have the stability ball
close by; after placing your hands on the bar at shoulder width, kneel on top
of the ball.

Movement

Engage your core so you can maintain a neutral spine during the movement.
Begin to roll the ball backward until a point where you are just short of full
hip extension.

Finish

Once you have reached the end position, keep your abdominals engaged
and roll the ball back to the starting position.

Tips and Progressions

If you find the exercise too difficult to start, you can keep your shoulders
over the bar and just lengthen your torso as demonstrated in the picture.

Hanging Knee Raise With Medicine Ball

This classic exercise adds hip compression and load to accentuate the
adductors and anterior abdominal sling working together.

Setup

Hang from a bar with an overhand grip, lengthening through the lats, while
a partner positions a medicine ball between your knees. Draw the feet up so
the knees are in a flexed position.

Movement

Hold the arms static while lifting the knees up to hip height.
Finish

Slowly lower under control back to the setup position.

Tips and Progressions

Lift the knees up higher, exerting to find any extra range of motion.
Pausing at the top before lowering more slowly exponentially
increases muscle time under tension.
Introduce more intense recruitment of the adductor muscles by
squeezing harder with the legs for isometric strength work here.
Adding a pull-up magnifies the strength overloading and metabolic
cost.

Ball Sit-Up to Medicine Ball Pass

The medicine ball pass adds a dynamic load to a foundational abdominal

exercise. Catching a medicine ball imposes distally loaded torque, which
must be absorbed and decelerated under control. An additional challenge is
the instability at the top of the stability ball where body weight loads and on
the floor at the bottom of the stability ball.

Setup

Partner A is positioned on the stability ball, sitting about one-third of the

way down the front side of the ball with feet flat on the floor and hip-width
apart. With little or no movement of the stability ball, partner A rolls back
on the ball, allowing the back to conform around the ball. Partner A has the
medicine ball in the hands, ready to do a chest pass to partner B at the end
of the sit-up. Partner B stands about four feet (approximately a meter) away
from partner A in a good athletic stance, ready to give and receive the
medicine ball passes.

Movement
From the start position, partner A engages the abdominal wall and sits up—
not curls up—keeping the neck in a neutral position. As partner A
approaches the top phase of the sit-up, partner A chest passes the ball to
partner B, releasing the ball from the fingertips.

Middle Position

At the top phase, partner A should have the abdominal wall engaged in a
neutral alignment from the hips to the neck. The hip joint is angled slightly
greater than 90 degrees. In this position the low back is off the ball, and the
glutes are on the top, front side of the ball. In the middle position, the core
remains contracted. If partner A continues forward to a point at which the
core relaxes, lean back slightly until the core engages again. In this position,
partner A has the hands out in front, creating the target for partner B to pass
the ball back.

Finish

Partner B chest passes the ball back to partner A, who absorbs the pass by
immediately engaging the core muscles and rolls back down to the start
position.

Tips and Progressions

Start off with slow, controlled sit-ups and partner passes from chest to
chest.
To advance, increase the weight of the medicine ball, increase the rep
count, or increase the tempo of both the throw velocity and sit-up
speed.
Another challenge can be added by increasing the length of partner A’s
levers by extending the arms overhead during the throw and catch. In
this variation, in the down phase of the sit-up, the ball is held overhead
instead of in front of the chest.
 10
Biceps, Triceps, and Forearms
Eccentric Accentuated Biceps Curl

An eccentric contraction occurs when a muscle lengthens under load.

Eccentric contractions are known to be significantly stronger than
concentric contractions (in which a muscle shortens under load). In the
biceps curl movement, as you lower the weight, you can actually lower a
heavier weight than what you could raise. If you work on emphasizing the
eccentric portion of the movement, your potential concentric (lifting)
strength will increase.

Setup

Use a ball that will allow you to lie over it prone with your arms fully
extended. Select a weight that is 20 to 40 percent heavier than what you
would normally use.

Movement
Since the weight is significantly heavier than what you would normally use,
to raise the weight you will need to roll back on the ball. This rolling back
will provide you with a mechanical advantage, assisting you in raising the
weight.

Finish

Once you have the weight in a fully flexed position, roll back so that your
upper arm is back in the downward extended position. Begin by extending
your elbow very slowly. It should take you four to six seconds to lower the
weight. Once your arm is fully extended, reposition yourself for the next
repetition.

Incline Triceps Extension

The incline triceps extension provides a great challenge to the triceps

muscle, specifically the long head of the triceps. As a result of the overhead
position of the arms, the long head will get a little more work than the other
parts of the triceps.

Setup
Lie over the stability ball on your back. Once in this position, roll forward
to a position in which the ball supports your head, shoulders, and back.
Once in this position, raise your arms overhead in an extended position with
dumbbells in hand.

Movement

While maintaining an erect upper arm, bend at the elbow joint, lowering the
dumbbells to a point where you reach full elbow flexion. The dumbbells
should be on each side of your head at this point.

Finish

To finish this movement, return to the starting position. Keep your elbows
pointing straight up, which will provide optimal isolation for your triceps.

Overhead Medicine Ball Wall Bounce

This drill challenges speed and hand reaction. The movement itself is
specific to a throw-in in soccer and overhead pass in basketball. In sports,
speed and explosive movement are critical factors, and this movement
allows you to move fast.

Setup

Stand approximately 3 to 4 feet (~1 m) away from a wall, with your body in
a good athletic position with your core engaged. Hold the medicine ball
overhead and flex your elbows so that the ball is actually held behind your
head. Elbows should point directly toward the ceiling.

Movement

While you maintain your elbow position, rapidly extend your elbows so that
you release the ball toward the wall. Maintain your core position while
extending the elbows.
Finish

The ball will come off the wall very quickly. Make sure your hands are
ready to accept the ball. The momentum of the ball off the wall will provide
a ballistic stretch to your triceps. This elastic loading is then used in
reloading and following through on your next rep.

Tips and Progressions

Think of the ball as a hot lava rock. You do not want to hold on to a ball
that is hot for very long. The less time you spend with the ball in your
hands, the more you will develop the elastic properties of the triceps
muscle.

Triceps Blaster

This is an advanced exercise that you should attempt only if you are very
experienced. Attempt this first with the feet on the floor; as you become
stronger you can perform it with the feet raised on a bench.

Setup

Place both hands on the ball and the feet on the floor with your back in a
tight supported position with your abdominals drawn in.

Movement

Holding your back and posture in a very tight position, begin the movement
by dropping your elbows toward the floor. The movement can be described
as wrapping your forearms down and around the ball.

Finish
As you reach the bottom position after dropping your elbows, your body
will be challenged to stay on the ball. Maintain your position and extend
your arms to bring yourself back to the starting position.

Medicine Ball Push-Up

This exercise uses the simplicity of push-ups and adds balance, core
stability, and increased strength requirements.

Setup

Place a medicine ball in front of you. Get into prone position with the hands
on the ball in push-up position. Set abdominals to maintain a strong trunk
(straight line from ankles to shoulders). Hands are at 3 o’clock and 9
o’clock on the ball. For a greater challenge place feet together to create a
small platform, increasing the balance requirements.

Movement

Keeping a rigid core, flex the elbows and lower under control, moving the
chest toward the top of the ball.
Finish

Hold and balance before extending the arms to push the body back up in a
push-up position.

Medicine Ball Walk-Over

Walk-overs are similar to push-ups but activate many more muscles to

handle the uneven surfaces and single-arm loading.

Setup

Place a ball in front of you. Get into prone position with the hands on the
ball in push-up position. Set the abdominals to maintain a strong trunk
(straight line from ankles to shoulders). Remove your left hand and set it on
the floor to the left of the ball. Feet remain in place, but upper-body load
shifts over to the left arm (floor hand) as you lower onto the left arm.

Movement

Extend the left arm, then push up and over the ball. Transfer your weight
onto the right hand as the left hand leaves the floor and joins the right hand
on the ball. Once stable, shift your weight onto the left hand and pick up the
right hand, placing it on the floor off to the right of the ball.

Finish

Shift your weight over to the right arm. Lower into a push-up position.
Continue this sequence until fatigue prevents safe execution.

Tips and Progressions

Power-over: Using the same general technique and progression,

power-overs add a plyometric action.
 When extending the floor (left) arm, powerfully drive up to propel the
torso into the air.
The right hand leaves the ball slightly before the left hand lands on the
ball.
The torso shifts left and right with speed.
When the right hand reaches the floor, quickly flex the elbow to drop
into a push-up position and immediately explode back up, pushing the
torso back up and over the ball.
The hands dance back and forth, executing this drill with speed.

Wrist Curl and Extension

The setup is the same for both wrist curls and wrist extensions. Flexion and
extension of the wrist are areas that traditionally have been ignored in
strengthening programs, mainly because people think that these muscles
receive enough work during other gripping exercises.

Setup

Set up in front of an adjustable cable column, or hold dumbbells, as shown

in the photos. Set the column so that the pulley is approximately 20 degrees
below the top of the ball.
Movement

Grasping the bar with an underhand grip for the curl movement, begin in
the fully extended position and flex your wrists through a full range of
motion. Hold this position for a second or two.

Finish

Slowly lower the weight back to the original position. Note: For the
extension movement, palms begin facing the floor.

Medicine Ball Quick Drop and Catch

Grip strength and forearm development are important for sports that require
grip on an implement or object. Holding on to a hockey stick or tennis
racket and a pump fake in football are examples of the need for grip
strength with integrated forearm movement.

Setup

Begin in an athletic position facing your partner, who is holding a smaller-

diameter medicine ball. Place your hands in a pronated, or palms-down,
position. Your elbows should be in close to your body at 90-degree angles.

Movement

The exercise begins when your partner releases the ball. After the release,
very quickly extend your elbows eccentrically in the direction of the
dropping ball.

Finish

Catch the ball within 4 to 6 inches (10 to 15 cm) of its drop, and flex the
elbows back up so that you have 90-degree angles at the elbows.
Tips and Progressions

This movement should be completed very fast.

Think of the ball as being very hot. If you hold on too long, you will
burn your hand.

11
Whole Body
Medicine Ball Squat-Away

Using two primal moves, the body must move into a very low deep position
before it rises up to its longest length. Shortening and lengthening muscles
crossing joints while using the joints functionally across their widest
capability improves freedom of motion through the kinetic chain.

Setup

Adjust your foot placement into a wide athletic-ready position with the
stability ball held in front of you close to the body in a row position.

Movement

Squat as deep as possible, aiming to drop your hips below knee height. Be
careful to keep your torso as upright as possible and your shoulders back.
As you squat down, move the ball away from the body, pressing it out in
front of the body, arms extended. Find as much length there as possible.

Finish

Stand up as you pull the ball back in tight to your torso, initiating the pull
with your back and not the arms.
Tips and Progressions

Change the base of support by widening or narrowing the foot stance.

Take extra time at the very bottom and top to permit the body the time
it needs to ease into greater ranges of motion.
Once mobility improves, close your eyes to layer a light proprioceptive
overload and train internal body awareness through those fluid ranges
of ability.

Prone Stability Ball Three-Way Hip Drill

Building core strength in the unstable prone hold position, you move the
foot and leg about to integrate with three primary hip actions showing
mobility around a braced core. These three actions are a knee tuck, a
straight-leg hip raise, and a deep forward lunge.

Setup

Assume a push-up position, hands on the stability ball, chest over the ball,
and toes on the floor about shoulder-width apart. Use a hand placement that
is most comfortable for you; often, this is accomplished by placing the heel
of the hands on the top side of the ball, with the fingers wrapped over the
sides of the ball.

Movement

One side at a time, pick up the foot to bring the knee in tight to the chest,
then straighten the leg completely as you kick the heel toward the ceiling.

Finish

Complete the rep by stepping into a lunge, bringing the foot to land outside
the ball parallel to the hand placement. This unloads the arms and hands
and stretches down the low back around the glutes into the hamstring.
Finish tall, keeping hips low and torso upright. Finally, pick up the foot to
return to setup position.

Tips and Progression

Focus and exert to secure longer range of motion in all positions: knee
in, leg straight, heel high, lunge.
Accentuate stability around new mobility by pausing briefly in each of
the three positions. This allows more time to strive for added range and
forces the muscles to stabilize the three-point stance with those
mechanics.

Rollover Agility

David Weck is the creator of the BOSU device and most recently the DSL
stability ball. David has created some outstanding exercises with the BOSU
and the DSL ball. This is just one of his exercises that combines functional
agility with a fun movement. The ball allows you to complete rolling
movements safely without the impact usually associated with this type of
athletic drill.

Setup

Get in position beside the ball in a deep split stance with the outside leg
forward and inside hand on the floor.

Movement

Drop the torso onto the ball and roll right over, exiting off the opposite side.

Finish

Land in a deep split with the outside leg forward and inside hand on the
floor to help steady the body. Finish with your head up, visually aware,
before returning across the ball to the first side.

Tips and Progressions

Begin slowly, striving for control and consistency.

When you become proficient, start to increase the tempo.

Walking Lunge With Overhead Medicine Ball Rotation

The walking lunge on its own is quite a challenging exercise. When you
add the load of the medicine ball with overhead rotation, you create a
movement that encompasses flexion, extension, and rotation. Although the
prime mover is the legs, this movement challenges the whole body.

Setup

Begin in a split position so that the front of the tibia is perpendicular to the
floor with a 90-degree angle at the knee. If you begin with your left leg in
front, you will hold the ball with the core rotated to the left and the ball on
the outside of the left hip.

Movement
To initiate movement, press the left foot into the floor, which will initiate
extension of the left hip and left quad. As this firing of the quad and hip
begins, raise the ball in a half-circle motion overhead. The right leg also
begins to step forward with the goal of becoming the forward plant leg.

Middle Position

In the middle position you should have the ball right overhead, and your left
leg should be fully extended.

Finish

As the right foot comes forward and lowers into a flexed position at the
knee, the ball continues to move overhead in the half-circle motion to finish
on the opposite hip.

Tips and Progressions

You can also use this walking lunge movement with a static overhead
medicine ball hold. This provides greater challenge to the posterior chain
musculature, which promotes proper posture.
 Angle Lunge With Horizontal Medicine Ball Rotation

This exercise is similar to the walking lunge. The difference is that this is
performed while in place, with a greater challenge to the medial adductors
of the thigh.

Setup

Begin in a split position so that the front of the tibia is perpendicular to the
floor with a 90-degree angle at the knee and the hip abducted to
approximately 30 to 40 degrees. If you begin with your left leg in front, the
ball will be held with the core rotated to the left and arms extended straight
out at chest height.

Movement

To initiate movement, press the left foot into the floor, which will initiate
extension of the left hip and left quad. As this firing of the quad and hip
begins, rotate the medicine ball across your body, horizontal to the floor.

Middle Position

In the middle position you should have the ball right in front of your chest
and your left leg coming back to the midline of the body. Here is an
instantaneous transfer of weight, and the right leg begins to explode to a 30-
to 40-degree angle to the right side.

Finish

As the right foot comes forward and lowers into a flexed position at the
knee, the ball continues to move across the body to finish on the right side.

Tips and Progressions

If you have difficulty keeping your posture correct as you rotate and move,
try shortening the lever by holding the ball closer to the body, and progress
to fully extended arms.

Static Split Lunge to Dumbbell Lateral Raise

This integrated whole-body exercise combines all five pillars of functional

performance: strength, stability, mobility, balance, and movement skill.
Thus this exercise draws on neural organization and transfers to life and
sport.

Setup

Hold a dumbbell close across the body at the opposite hip. Standing tall,
place the rear foot atop a stability ball.

Movement

Push the leg back to roll into a long, deep lunge position, raising the
dumbbell up laterally.

Finish

Finish with the elbow level with the shoulder, torso level and tall, hips low.
Tips and Progressions

Increase the strength demands by slowing your tempo of both the body
and the arm.
Add pauses at the peak shoulder movement. Focus on holding the
shoulder strong without allowing the torso to deviate.

Medicine Ball Romanian Deadlift to Overhead Extension

In many instances in this book we emphasize the importance of training the

posterior chain. This is a great whole-body exercise that will help you
integrate it into an all-encompassing move.

Setup

Stand in an athletic posture, holding a medicine ball with extended arms.

Movement

Begin the movement by engaging the core and pushing your hips backward
while shifting your weight to your heels and not allowing your knees to
bend any farther from the original athletic posture. Lower yourself to a
point where you can maintain proper low back posture.

Finish

Once you have reached your low position of the Romanian deadlift, come
back up toward the starting position but raise the ball with extended arms
all the way over your head. Lower the ball back to the starting position and
repeat.

Tips and Progressions

Do not allow your low back to flex forward or your knees to flex. In the
overhead position reach as high as you can.

Medicine Ball Romanian Deadlift to Hip Flexion

Where the previous exercise focuses completely on the posterior chain, this
one focuses on the extensors on one side and the flexors on the other. The
intensity and balance requirement is higher as a result of the single-leg
stance.

Setup

In an athletic posture, hold a medicine ball with extended arms and balance
on one leg.

Movement

Begin the movement by engaging the core and pushing your hip backward
and not allowing your knee to bend any farther from the original athletic
posture. Movement must come from the hips. Lower yourself to a point
where you can maintain proper low back posture.

Finish

As you begin to rise back up, at the very same time your opposite leg comes
up to a hip-flexed position. Once at the top, repeat for the recommended
number of reps, then repeat on the opposite side.

Tips and Progressions

It should look as if your legs are synchronized.

Never allow your low back to flex forward at the bottom or at the top
as you bring your hip up and forward.
As you become proficient in this movement, you can increase the
intensity by switching to a heavier dumbbell.
 Squat to Ballast Ball to Romanian Deadlift

This movement combines the fundamental benefits of the squat with the
Romanian deadlift.

Setup

Stand in an athletic posture holding a medicine ball behind your head or

dumbbells by your sides with extended arms.

Movement

Initiate by engaging your core with your chest up and shoulders depressed
to fully lock in your spine. Squat onto the ballast ball but do not rest there;
keep all muscles engaged.

Finish

After pausing for a second, rise up out of the squat, keep your feet in the
same position, then begin the Romanian deadlift movement by pushing
your hips backward, all the while shifting your weight to your heels and not
allowing your knees to bend any farther from the original athletic posture.
Lower yourself to a point where you can maintain proper low back posture,
and return.

Tips and Progressions

As you transition from one movement to the other, make sure you
maintain your core stability.
When squatting, do not allow your upper body to flex forward. The
focus should be on your hips, knees, and ankles.

Ax Chop With Hip Flexion

This movement ties in the functional line of the right external oblique, left
hip adductor, psoas, and rectus femoris. This line of pull can be traced from
the top of the right ilium to the middle outer thigh. These muscles all
function together to provide rotation to the left. The movement should
begin with a moderate pace.

Setup

Get in a solid athletic stance with your feet approximately shoulder-width

apart. Holding the ball with both hands, flex your arms up so that the ball is
up over the shoulder. Slide your opposite leg back on an angle of
approximately 30 degrees.

Movement

Begin the movement by simultaneously chopping down with the ball and
flexing your opposite hip up with a slight adduction. This will produce a
crisscross of the ball and your upper thigh.

Finish

Once the ball has met the outside of the thigh, reverse the movement
quickly and return to the start position.

Tips and Progressions

Once you feel comfortable with a moderate speed, progress to a more

explosive movement.
You can provide added resistance to the hip flexors and adductors by
attaching rubber tubing or a cable to your ankle.
 Medicine Ball Overhead Lateral Bounce to Floor

This drill requires some coordination in driving the ball into the floor at the
correct angle to catch and reverse the movement.

Setup

With feet shoulder-width apart, raise the ball overhead and over to one side.
Set your core and prepare to drive the ball downward.

Movement

Success in this drill is determined by the angle needed to receive the ball.
As you drive the ball down from your outside shoulder, you want to hit a
midpoint on the floor between your feet. This will cause the ball to bounce
up on an angle toward the opposite shoulder.

Finish

Once you have released the ball, your arms move to the opposite side to
meet the ball and begin deceleration. The bounce of the ball should take
your hands up to the opposite shoulder. Then explode the ball back in the
opposite direction.

Tips and Progressions

Begin this movement with a lighter ball in the 6- to 8-pound range (~2.5 to
3.5 kg), and slowly progress until you can handle a 12- to 15-pound (~ 5.5
to 6.5 kg) medicine ball.

Medicine Ball Overhead Jump and Throw

This exercise may very well be the most integrated explosive medicine ball
exercise you can perform. It requires an explosive triple extension of the
body (integration of the ankles, knees, and hips). This movement is
important if you play football, compete in track and field events, or would
just like to work on your total-body explosiveness.

Setup

With feet shoulder-width apart and your body in a set athletic position, hold
the medicine ball so it hangs right below your shoulders at approximately
knee level.

Movement

Begin the movement by driving your hips forward and pressing your feet
into the floor. This will be a powerful and fast muscle contraction. This
initial drive results in a force in which your body propels itself upward in a
jumping motion.

Finish

As your body drives upward, integrate the upward movement of the ball.
Use the momentum of your jump and transfer that force to the ball. Release
the ball as your arms rise to the highest point of your jump.
Tips and Progressions

Begin this movement with a lighter ball in the 12- to 15-pound range
(~5.5 to 6.5 kg), and slowly progress until you can handle a 25- to 30-
pound (~11 to 13.5 kg) medicine ball. This heavier weight will
challenge your nervous system.
You can drive the ball either straight up into the air or in a backward
arc. When the ball goes straight up, make sure you do not try to catch
it. Get out of the way and let it fall to the floor. When throwing back in
an arc, you should be outdoors and ensure no one is in the ball’s path.

Medicine Ball Throw Two-Leg Jump to Single-Leg Lateral

Land

This drill is excellent for coordination and power combined. It involves

power in both the sagittal and frontal planes and deceleration, which are
important for sports that require changes in direction.

Setup

You should be approximately 8 to 10 feet (2.4 to 3 m) from a solid wall or a

partner that you can throw the ball into. Be set in an athletic stance while
holding the ball close to the chest at chest height.

Movement

This movement is quite complex and you may want to refer to the video
clip that demonstrates the technique for this exercise. The initial movement
involves simultaneously driving the ball into the wall and jumping forward.

Finish

As you propel yourself forward, you must turn 90 degrees and land on your
inside leg closest to the wall. Stabilize when you land, and catch the ball as
it comes off the wall. Once you catch the ball, reset your position and
repeat.

Tips and Progressions

You can try progressing your single-leg landing to the outside leg, which
will stress the landing adductors. Before attempting with the ball, try a few
repetitions without the ball and make sure you are familiar with the
footwork.

Medicine Ball Circuit

This minicircuit is a combination of four movements in one giant set. It will

tax your core as well as your anaerobic energy system.

Overhead Chop

Set up in a solid athletic stance, feet shoulder-width apart, with your

chest and shoulders just over your knees. Hold a medicine ball with
your arms fully extended so that the ball is between your knees. Set
your core before initiating the following movement.
 Swing your arms straight up hard so the ball will move up overhead,
just as you might swing an ax (see figure a ).
Once you have reached the overhead position, reverse your movement
as fast as you can, and drive the ball back down with a powerful chop.
Reverse the movement again and continue until you complete 10
chops.
Once you have completed the 10 overhead chops, the second
consecutive movement is the overhead lateral side bend.

Overhead Lateral Side Bend

Maintaining the same athletic stance, hold the ball overhead in a fully
extended arm position.
Set your core and laterally flex at your waist so you bend over to one
side (see figure b ). Do not allow any lateral movement as you flex
sideways.
Once you have flexed laterally as far as you can, reverse the direction
to the opposite side. The movement speed should not be explosive, but
it should be fast. Complete 10 flexions to each side, then move on to
the standing twist.

Standing Twist

Continue the same solid athletic stance, and flex your arms forward so
the ball is held out front at chest level.
Using an explosive movement, rotate to one side. Ensure that you
follow the ball with your eyes and head as you turn (see figure c ).
Once you have reached your full range of rotation, explosively rotate
back to the opposite side, again following the ball with your eyes and
head. Complete 10 rotations to each side.
The final exercise is the ax chop with hip flexion, which ties in the
upper and lower body in a complex movement.

Ax Chop With Hip Flexion

Immediately after your last standing rotation, move the ball up over
one shoulder, and slide the opposite leg back on an angle of
 approximately 30 degrees.
Begin the movement by simultaneously chopping down with the ball
and flexing your opposite hip up with a very fast movement (see figure
d ).
Once the ball has met the outside of the thigh, return to the original
start position. Complete 10 repetitions to each side and then rest.
Once you have completed one full minicircuit, rest 60 to 120 seconds
and repeat three or four circuits.

12
Flexibility
Spinal Extension

Mobility in the spine is essential if the rest of the body is to function

efficiently. As with strengthening, stretching the spine in multiple planes
and angles will assist in spinal health. The spinal extension is a safe method
of placing a stretch on the anterior ligaments and muscles of the spinal
column as well as the abdominals.

Setup

Sitting on a ball, walk forward until the ball lies in the natural curve of your
lower back.

Movement

Rock forward and backward by pressing your legs into the floor. This will
force the ball to roll back. Follow the roll of the ball, which will provide the
stretch to the abdominals. The farther you roll back, the greater the stretch.
Begin with smaller rolls at first and then progress to larger rolls.
Finish

Once you have reached your end range, hold the stretch for 8 to 15 seconds,
and then return. This stretch time is shorter than for most stretches because
with your head in this position, you may feel slightly dizzy if you stay in
the stretched position for an extended period.

Lateral Side Stretch

This drill provides a stretch for the all-important side-flexing spinal muscles
as well as the obliques.

Setup

Place a ball approximately three to four feet (about a meter) from a wall. Sit
on the ball so that your hips are at the apex of the ball and your feet are
against the wall. Stabilize your feet against the wall so you do not roll
forward. Lie across the ball so you bend laterally over it.

Movement

There is no movement once you have reached the stretched position.

Finish

Hold the stretched position over the ball for 20 to 30 seconds, then repeat
on the opposite side.

Standing Hamstring Stretch

Stretching the hamstring from the standing position will emphasize the
upper part of the muscle toward the hip.

Setup
Place your foot on top of a ball.

Movement

Maintain your lordotic curve in the lower back, and slowly flex forward.
Focus on moving your navel toward your thigh. At the same time as you
flex forward, press your heel gently into the ball. Hold this contraction for
five to six seconds, relax the stretch for two seconds, and then proceed into
the next stretch. This uses the proprioceptive neuromuscular facilitation
(PNF) method of stretching, which means that if you contract a muscle,
allow it to relax, and then stretch it again, the subsequent stretch will be
greater. You can also focus on the different heads of the hamstrings by
pointing your toes in and out.

Finish

Perform three to five static stretches of 20 to 30 seconds, or two or three

sets of three or four PNF stretches.

Standing Lat and Pec Stretch

The latissimus dorsi and pectorals are two muscle groups that, if not
stretched effectively, can restrict range of motion in the shoulder. Flexibility
in this area is essential for overall shoulder health, especially for throwing
athletes.

Setup

Take a split stance with your left foot forward. Place a ball between your
right hand and the wall.

Movement

Begin by rolling the ball straight up the wall until the arm is fully extended.
To increase the stretch on the shoulder, lunge forward slightly. Hold the
stretch position for 20 to 30 seconds, and return to the original position. You
can also perform this dynamically by increasing the speed of the ball roll
and lunge.

Finish

Perform three to five static stretches of 20 to 30 seconds or two or three sets

of 10 dynamic stretches.

Kneeling Posterior Shoulder Stretch

Stretching the posterior side of the shoulder is important for mobility and
complete range of motion at the shoulder joint.

Setup

Kneel in front of a ball, with the ball slightly off to the left side. Move your
right arm across your body and place it on the ball.

Movement

Begin to roll the ball to the left by pushing with the right hand. As you
reach the end of the range, flex forward. This places a greater stretch on the
posterior fibers of the deltoid and the rhomboid, which spans the space
between your shoulder blade and your upper spine.

Finish

Hold the stretch for 20 to 30 seconds and return to the initial position.
Repeat three to five times.

Stability Ball Thoracic Mobility

Thoracic mobility is one of the key aspects of a healthy spine. As a

rotational movement, this exercise allows you to assess your progression in
range of motion and compare your level of strength on your left and right
sides.

Setup

With your knees hip-width apart, kneel on the floor in front of a stability
ball. Roll the ball forward by extending your hips so your body is in a
tabletop position with your arms resting over the ball.

Movement

Begin the movement by rotating to one side, turning the ball with your
body. Your head, neck, and spine should move as one unit. Do not lose your
lower lumbar positioning.

Finish

Once you have you reached the end of the range of motion, reverse the
movement to rotate to the other side.

Tips and Progressions

The key to success in this exercise is the body moving as a single unit.
Do not allow your lower back to dip as you move through the range of
motion.
Turn your eyes up toward the high elbow to increase the challenge.

Rainbow Squat

Setup

Holding a medicine ball, assume a very wide parallel foot placement.

Movement
Shift the hips over laterally to one side and reach the medicine ball outside
the body to the same side, avoiding lateral torso flexion.

Finish

Bring the medicine ball from wide outside the body to high overhead in an
arced rainbow pattern. As hips shift over to load the other leg, bring the ball
all the way over and across to that side.

Tips and Progressions

As range of motion opens up, reestablish a new setup position with

wider foot stance.
Focus on shifting the hips so the hips lead, avoiding the tendency to
break at the hips with the side bending into the medicine ball
movement.
When beginning the medicine ball rainbow up and over the body,
initiate the pull at the hips and feel muscle movement up the side of
your torso to lead that action.
 13
Strength Ball Programs
Since the release of the second edition of this book, we have had some
incredible feedback on the initial programs. The third edition contains
targeted programs that meet specific needs. So no matter your goal or your
clients’ goals, you will hit the mark. If you want to gain some muscle mass,
then you have to check out the muscle up program. Has an injury been
setting you back, or are you are looking to start training again? Then the
body reset will help you get functional and moving again. Eight new
programs focus on all the hottest developments in the market—but they’re
backed up by science.

Remember you can still go back to the 16-week program. It remains in this
edition if you are new to strength ball training. If have already completed
the 16-week program, it’s time to ramp it up with more load or repetitions
or both to challenge yourself to the max.

Warm-Up and Movement Preparation

Jumping into your workout without a proper warm-up would not be
beneficial to your body. You might be able to relate it to starting your car
and immediately trying to drive it on a freezing February morning in
Ottawa. You must first start it and then let it warm up so the oil can work its
way around the moving engine parts. Your body is no different. Begin by
slowly raising your body temperature with 5 to 8 minutes of aerobic
activity. Then perform some dynamic activity to lubricate your joints, such
as walking lunges, rotating lunges, hip swings, medicine ball ax chops, or
robot arms.

Rationale for Program Development

When we design exercise programs for our clients, we take several factors
into consideration:
 1. The sport the athlete is preparing for
2. Training goals, such as reducing body fat, increasing strength, or
increasing muscle mass
3. Chronological age
4. Training age (number of years of resistance and balance training a
client has)
5. Injury history
6. Sex
7. Equipment availability (whether or not there is access to the
appropriate equipment)

The unfortunate part of designing a program for this book is that we cannot
get too specific. The design and progressions are carefully planned to
provide you with guidelines that will educate you as well as improve your
strength. Following are the guidelines that you should use when designing
your own program.

Stability and balance are addressed from a physiological perspective in

chapters 1 and 2. From a programming perspective, stability and balance
are characteristics that we prefer to work on early on in our program design.
This does not mean we don’t do any balance later in the program; rather, the
focus might be different. For instance, early on we might focus on unstable
balance with a minor strength component, such as the bridge T fall-off in
weeks 1 to 4. This exercise allows you to challenge your balance
progressively (that is, you dictate your own balance difficulty by how far
you laterally roll with the ball). The more you adapt, the farther you will
roll. Once you have reached your maximum lateral roll, you could decrease
your base of support, which will increase the balance challenge of just
being on top of the ball. Bridge Ts are a great introductory balance exercise
because you can dictate your difficulty.

The ability to balance in a three-point stance in the Ts will lend itself

positively to balance challenges later in the program when there is only a
two-point balance, such as the single-leg hip extension and knee flexion.
Not only do you have a two-point balance point, but there is also a
significant strength requirement during this balance challenge.
The progressions will dictate future success with your program. Without
appropriate progressions, results might not occur. Imagine, for instance, you
are just starting out with your strength ball program, and you have
programmed in the single-leg hip extension and knee flexion in your first
cycle. Most people cannot perform this exercise effectively because they do
not have the required balance or stability. In many cases this failure could
result in your quitting the program. Fitness dropout rates are common
among people who try to do too much too soon and are turned off by the
inability to complete a workout.

When we look at the strength component of programming, the thought

processes are very similar to that of balance and stability: Build a base and
use reasonable progressions. For instance, you would not want to use the
dual-ball fly to work your chest at the beginning of your program. This
exercise places great stress on the anterior shoulder. It also requires great
core stability as you descend into your fly. You will notice that we begin the
chest progression by using a bilateral stability ball dumbbell press. This is a
great introductory general strength exercise for the pectorals and basic
stability exercise for the core. Progress to a unilateral stability ball
dumbbell press. This will force the core to work at a much higher level as a
result of the unilateral arm movement. After following these progressions
for 8 weeks, you might be ready to attempt the dual-ball fly. If you cannot
descend in a slow, controlled manner while holding your core in the proper
position and rise from the low position, you will know that you are not
ready for this progression. If that is the case, take a positive step back to
reinforce the muscles that will help you achieve success in the movement.

Stability and Balance (Injury Prevention)

Program Description

Your stability and balance workout uses instability applied overhead from
the top down, lever loaded through the arms, and from the ground up
through the feet. The exercises demand advanced software computations
that increase the muscle activity across joints. The timing and strength of
muscle stiffness across joints are important to all tasks, such as walking
down stairs. With each foot plant the knees and hips require the right
amount of muscle activity at the right time to stabilize each joint and help
balance the entire body over the leg that loads. Whole-body balance and
joint stability are key to gait patterns and whole-body physical activity.
Improving them helps the body be ready to manage advanced exercise
challenges like strength and power. Instability and poor balance are
common causes of injury.

Complete each exercise twice before progressing to the next exercise. Rest
for 30 to 60 seconds between exercises.

Exercise

Bridge ball hold: 2 × 15 rapid

Standing overhead medicine ball rotation: 2 × 10 each way controlled
tempo
Prone medicine ball transfer: 2 × 10 each side slow
Ball walk-around: 2 × 3 each way (6 reps total) controlled
Single-leg stride squat: 2 × 12 per leg controlled
Supine push and drive: 2 × 8 per side controlled with pause hold
Stability ball single-leg split squat with dumbbell: 2 × 12 each side
slow
Dual-ball survival rollout: 2 × 12 slow with pause

Freedom of Motion (Mobility and Movement Skills)

Program Description

The freedom of motion workout builds flexibility in motion, which

translates as mobility, the range of joint motion. Easier and more fluid
motion across hip and shoulder joints greatly affect comfort and efficiency
in functional movement.

Begin with the first exercise using a controlled or slow tempo (as
indicated), concentrating on precise mechanics. Focus effort on finding
additional range of motion in each movement. Complete the first exercise
and then advance to the next exercise in the workout with as much or as
little rest as you need in order to execute the subsequent exercise well.

While you will use strength and stability and effort to accomplish these
exercises, the primary goals are skilled movement and mobility, so being
more rested and less fatigued works in your favor.

Exercise

Ax chop with hip flexion: 2 × 15 slow

Reverse lunge and rotate: 2 × 8 per side slow
Rainbow squat: 2 × 10 side to side slow
Alternating open-step medicine ball lunge with long lever rotation: 2 ×
8 per side slow
Medicine ball squat-away posterior wall chain hold: 2 × 8 per side
controlled
Single-leg rotations: 2 × 6 per leg controlled
Walking lunge with overhead medicine ball rotation: 2 × 12 per leg
controlled
Prone stability ball three-way hip drill: 2 × 6 controlled

Power Conditioning (Fitness and Fat Loss)

Program Description

The power conditioning workout harnesses explosive power with exercises

of high metabolic cost to burn maximum calories and elevate fitness.

The workout involves four supersets each consisting of two exercises.

Complete the first superset (two exercises) without rest before resting for 30
seconds, then move on to the next superset. Rest no more than 30 seconds
between each superset.

Finish all four supersets before proceeding through the medicine ball circuit
once. Rest a full 2 minutes, drink water, then get ready to do the entire
workout two more times through from beginning to end. As fitness
develops, extend the rep count per set or add a fourth round of the entire
workout.

Exercise

Lunge with medicine ball pass: 3 × 10 passes in each leg position

+ Walk-out to push-up: 3 × 8 reps
Repeated dual-foot long jump: 3 × 12 jumps
+ Up-up, down-down: 3 × 20 reps (20 times up and down)
Plyometric medicine ball box jump: 3 × 12 jumps
+ Supine stability ball medicine ball chest push to self-catch: 3 × 20
catches
Lateral-jump ball hold: 3 × 8 per side
+ Side-to-side rotation pass: 3 × 8 per side
Medicine ball circuit: 3 times

Abs and Ass (Alternatively named Abs and Butt or Core and
Glutes)

Program Description

Exercising the abs and butt is best accomplished using both old-school and
new-school principles. Old-school ways of isolating an exercise through
slow reps allow maximum time under tension with the loading applied
against those muscle groups. Integrating new-school whole-body training
and incorporating instability combine to heighten the muscle activity and
peak contractions.

The program is composed of three supersets, each consisting of three

exercises. Complete all three exercises in a superset before resting for 1
minute and then repeat for a total of three supersets. Once you have
completed three rounds, rest for 2 full minutes before advancing to the next
superset in your workout.

Exercise

Wrap sit-up: 3 × 15 slow

+ Barbell hip extension with medicine ball squeeze: 3 × 12 slow with
pause at top
+ Squat to supine to sit-up: 3 × 10 each side with slow pause at top
Stability ball reverse rollout: 3 × 15 controlled tempo
+ Poor man’s glute ham raise rollout: 3 × 12 controlled
+ Supine lower-abdominal cable curl: 3 × 10 slow with pause
Hanging knee raise with medicine ball: 3 × 15 controlled temp
+ Single-leg stride squat: 3 × 10 each side
Leg–hip–core multidirectional control: 3 × 12 each position

Body Reset

Program Description

This program focuses on maximizing full-body movement by enhancing

mobility and flexibility. The loading is minimal but the movements itself
are challenging. This is challenging not only physically but also mentally.
You might feel uncomfortable as you attempt to regain lost mobility from
either too much heavy lifting or too little exercise. After a thorough warm-
up of 6 to 8 minutes of aerobic exercise of your choice and some dynamic
movement, perform the following as combination sets. Rest 60 to 90
seconds between each set and exercise combination.
Exercise

Medicine ball squat-away: 3 × 10

Stability ball thoracic mobility: 3 × 8 to each side
Barbell hip extension with medicine ball squeeze: 3 × 10
Hip extension and knee flexion: 3 × 10
Prone row external rotation: 3 × 8
Prone medicine ball transfer: 3 × 8 each direction
Static lateral crunch with medicine ball punchout: 3 × 10 each side
Prone balance: 3 × 60 seconds

Strength

Program Description

The focus of this program is defined by its name, strength. It is the

foundation for everything the body attempts to achieve in movement. In
many group class formats strength is largely ignored in favor of explosive-
type movements. All of these movements are meant to be slow and
controlled. Do not use momentum to initiate the exercises. You should feel
tension throughout the range of motion during the concentric and eccentric
phase of each repetition. After a thorough warm-up, complete the
following.

Exercise

Stability ball split squat with dumbbell: 3 × 8

Alternating stability ball hip extension with single-leg eccentric knee
flexion: 3 × 8 to each side
Squat to ballast ball to Romanian deadlift: 3 × 6-8
Dip with medicine ball squeeze: 3 × 6-8
Supine pull-up: 3 × 8
Static split lunge to dumbbell lateral raise: 3 × 8 each direction
Supine pull-up: 3 × 8 each side
Strength ball decline dumbbell press: 3 × 6-8
 Muscle Up

Program Description

This program is for those who wish to pack on some muscle. Compared
with the other programs, this program’s combination exercises complement
one other, through compounding, which involves hitting the same muscle
group with two continuous exercises. This program is divided into lower-
body and upper-body progressions. Complete each one twice per week. Try
the lower body on Monday and Thursday, and the upper body on Tuesday
and Friday.

Lower Body

Wall squat: 4 × 10
Stability ball split squat with dumbbell: 4 × 8
Poor man’s glute ham raise rollout: 4 × 8-10
Hip extension and knee flexion: 4 × 12
Walking lunge with overhead medicine ball rotation: 3 × 10
Medicine ball split Russian twist: 3 × 10
Stability ball side-supported hip extension: 3 × 10
Standing bar twist with medicine ball squeeze: 3 × 8

Upper Body

Incline dumbbell press: 4 × 10

Supine pull-up: 4 × 10
Stability ball pull-up: 4 × 8-10
Pullover: 4 × 10
Prone front raise lateral fly: 3 × 10
Cross-body rear delt raise: 3 × 10
Stability ball reverse rollout: 3 × 10
 Strong Kids

Program Description

One of the most common questions we receive has to do with kids: “When
can my son or daughter start strength training?” There is so much
misinformation in the public domain that it sometimes frightens parents.
The research is strong on this topic and has studied kids as young as 7 years
old. We do not typically start kids that young, but we do recommend that
kids at those ages start with good fundamental sports like gymnastics and
swimming, which promote all-around athleticism and are fun for young
minds and bodies. In the gym environment, it’s good to start at 12 years old
with a progressive program focusing on fundamentals to ensure a solid
development base as kids mature into full strength and conditioning
programs.

Exercise

Medicine ball squat-away: 3 × 10

Reverse balance push-up (ball on thighs): × 8-10
Hip extension knee flexion: 3 × 10
Bridge T fall-off: 3 × 12
One-arm dumbbell press: 3 × 12
 Supine lat pull and delt raise: 3 × 12
Abdominal side crunch: 3 × 10
Ax chop with hip flexion: 3 × 10

16-Week Program
In the 16-week program you are progressively introduced to the exercises
described in the book. If you are just starting out, there will certainly be a
temptation to jump ahead to some of the more difficult exercises, especially
if you find some of the beginner-level exercises too easy. But stay on
course. Take the time to build your foundation with the prescribed
progressions, and your result will be a successful program. The time you
put into the program in the first 4 to 6 weeks will ensure your success by
helping you avoid soft-tissue injuries and reinforcing the techniques as
described.

The exercises in the 16-week program provide an excellent array of

strength, balance, and flexibility challenges. After the tables of most of the
4-week cycles are explanations of why specific combinations of exercises
are used. After you have completed this program, you will be ready to
design your own strength ball program.

Tempo and rest are two components that can dictate the direction of your
program. The numbers in the tempo column are defined first. For example,
3:2:2 means that you lower the weight in 3 seconds, hold the middle
position for 2 seconds, and raise the weight in 2 seconds. When a muscle
causes a joint to move, it always results in shortening or lengthening of the
working muscle. The first digit indicates lowering of the weight, which
generally means you put a specific muscle through an eccentric contraction,
or lengthening. The last digit indicates that you perform a concentric
contraction, or shortening of the muscle.

The number in the rest column represents how much time you should take
after a particular exercise. The exercises provide a number of supersets,
where one exercise is followed immediately by a second exercise, then
followed by a specific rest interval. This concept of supersetting is a means
of making your workout efficient. Instead of working each muscle
individually, you use an opposite muscle group (such as chest and upper
back) or an upper-body and lower-body combination (such as chest and
hamstrings). As you adapt to your program, you can apply the concept of
progression to your rest periods to continually increase the intensity of your
workouts. By attempting to shorten your rest time you will increase the
metabolic intensity of the program, thereby imposing a greater challenge to
your body and improving your endurance. You can also increase your rest
time, especially if you want to lift very heavy loads. Increasing the rest time
will provide you with greater recovery, which is an important component of
high-level strength.

Finish with the following flexibility exercises, holding each position for 20
to 30 seconds for one or two sets:

1. Spinal extension
2. Lateral side stretch
3. Standing hamstring stretch
4. Standing lat and pec stretch
5. Kneeling posterior shoulder stretch
Note: In combos 1 and 5 we keep the grouping close together. Superset 1
focuses on legs and glutes in the wall squat and glutes, hamstrings, and
spinal erectors in the back extension. This focus on the core and legs is a
superset of the same muscle group to enhance hypertrophy and strength of
this area. This is a foundation that you need to focus on for later
progressions.

In superset 5 the focus is similar to the previous supersets except that we

target the abdominals in a sagittal plane followed by a rotary stability
challenge—same grouping, different planes.

Finish with the following flexibility exercises, holding each position for 20
to 30 seconds for one or two sets:

1. Spinal extension
2. Lateral side stretch
3. Standing hamstring stretch
4. Standing lat and pec stretch
5. Kneeling posterior shoulder stretch
Finish with the following flexibility exercises, holding each position for 20
to 30 seconds for one or two sets:

1. Spinal extension
2. Lateral side stretch
3. Standing hamstring stretch
4. Standing lat and pec stretch
5. Kneeling posterior shoulder stretch

Note: As you progress into week 9, you increase the intensity through
several methods. For the legs, progress to unilateral squats, which are
significantly more difficult than bilateral movements for the legs. The
movements are multidirectional and therefore harder to stabilize, and the
loading on the legs also changes. We also superset a chest and hamstring
exercise. Both are considered advanced level. This combination will
significantly increase the metabolic challenge as well as the strength
challenge.
Finish with the following flexibility exercises, holding each position for 20
to 30 seconds for one or two sets:

1. Spinal extension
2. Lateral side stretch
3. Standing hamstring stretch
4. Standing lat and pec stretch
5. Kneeling posterior shoulder stretch

Note: In the final cycle the exercises progress to very advanced. Most
notably we introduce the challenge of contralateral movements within the
same exercise for the supine lat pull and delt raise, and we introduce the
concept of working the same muscle but with different movements from
one side to the other with the supine dumbbell press and fly.

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About the Authors

Lorne Goldenberg is the director of the UPMC Sports Performance
Complex in Pittsburgh, Pennsylvania. The Sports Performance Complex
provides services to athletes of all ages, skill levels, and sports along with
nonathletes and others seeking to improve their fitness. He works with
athletes in all sports, making them total-body strong and breaking new
ground in targeted injury prevention, surgery, rehabilitation, training, and
performance. Goldenberg is the former owner of the Athletic Conditioning
Center and Strength Tek Fitness and Wellness Consultants, which provides
service to more than 20,000 people throughout North America in Ottawa,
Toronto, Montreal, and Boston.

Goldenberg has been active in the field of sport performance for over 30
years. Having worked in the National Hockey League (NHL) and Canadian
Football League (CFL), he has served the Montreal Canadiens, Florida
Panthers, Ottawa Senators, Ottawa Rough Riders, St. Louis Blues, Chicago
Blackhawks, Quebec Nordiques, Colorado Avalanche, Windsor Spitfires,
Owen Sound Attack, Ottawa 67’s, and the University of Ottawa football
team. Players such as Daniel Alfredsson, Daniel Briere, Zach Bogosian,
Steven Stamkos, and Matt Bradley are just a few who seek out his
expertise.
Goldenberg graduated from the University of Ottawa with an honors degree
in physical education and is certified by the National Strength and
Conditioning Association as a strength and conditioning specialist. He is
also a certified exercise physiologist (CEP) through the Canadian Society
for Exercise Physiology.

Goldenberg has published numerous articles in journals and magazines,

including Men’s Journal, Physical, and Ironman. As a conference presenter,
he has established himself as one of the key sources for the major fitness
and health conferences in North America. He has presented for
organizations such as the National Strength and Conditioning Coaches
Association, IDEA Health & Fitness Association, CanFitPro, American
Fitness Professionals & Associates, Perform Better, Twist Conditioning,
Yale University, and Dalhousie University.

Peter Twist is the president and CEO of Twist Conditioning, an athlete

conditioning company with franchised centers in the United States and
Canada. His company offers one-on-one and team training, a line of 350
sport fitness products, and sport conditioning specialist certifications
delivered by Twist master coaches throughout Canada, the United States,
Australia, and the United Kingdom. A frequent guest lecturer at
international fitness conferences and coaching clinics, Twist delivers
workshops on sport conditioning to personal trainers, conditioning coaches,
sport coaches, teachers, and medical professionals.

Twist has coached more than 700 professional athletes, including Hakeem
Olajuwon, Mark Messier, and Justin Morneau, and was the NHL
conditioning coach and exercise physiologist for the Vancouver Canucks
(Stanley Cup finalists 1994) for 11 years. An NSCA-certified strength and
conditioning specialist and CanFitPro personal training specialist with a
master's degree in coaching science from the University of British
Columbia, Twist served as president of the Hockey Conditioning Coaches
Association, editor of the Journal of Hockey Conditioning, and NSCA
provincial director for British Columbia.

Twist has authored 10 books, 16 DVDs, and more than 400 articles on
sport-specific conditioning. A previous honoree of the CanFitPro Specialty
Presenter of the Year and recipient of the Business Excellence Award as
Business Person of the Year, Twist was the 2013 IDEA World Fitness
Inspiration Award honoree for his leading example of living life to its
fullest.