- Days per week: 2-3 (max)
- I recommend doing 2 sets of 10-15 reps.
- Go easy first time out– these can hurt you for a few days.
- Quality over quantity!
Exercise 1: 1. Roman chairs or Basket Hangs.
Repetitions: 12
Starting position (left), finish position (right).
Exercise 2: Triple Threat
The triple threat consists of three different exercises. Each exercise is completed for the required number of repetitions before starting the next exercise. All 3 exercises are performed to complete a set.
Repetitions: 1 set
The first exercise begins with the feet placed directly on top of the ball. The athlete initiates the movement by elevating the hips by pressing his or her feet down on the ball. At the end point of the exercise there should be a straight line from the ankles to the shoulders. Slowly return to the starting position where the hips touch the floor and repeat the movement.
After the required number of reps are completed for the first exercise start the 2nd exercise as illustrated. Begin as in the first exercise with the hips resting on top of the ball. Lift the hips as in the first exercise and simultaneously roll the ball into the hips until the toes are only touching the ball. Return to the starting position touching the hips to the floor and immediately repeating the movement.
After the required number of reps are completed for the 2nd exercise start the 3rd exercise as illustrated. Place the feet, flat on the back third of the ball. Keeping the knees bent elevate the hips until there is a straight line from the knees to the shoulders. Slowly return to the starting position touching the hips to the floor and immediately repeating the movement.
Exercise 3: Reverse Hyper Extensions
Repetitions: 15
Movement: Start out prone on the ball, w/ center of the ball at your navel. Raise your legs to full extension.
Starting position (left), raise legs to full extension (right).
Exercise 4: Alternative Supermans
Repetitions: 15
Exercise 5: Physio Side Raises
Repetitions: 15 each side
Exercise 6: Medicine Ball Hold-Crunch.
Repetitions: 20
Starting position (left), finish position (right).
Exercise 7: Crunches On Ball with Twist.
Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. Repetitions: 25
Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com.