'FIT' Ball Programs

 STABILITY BALL PROGRESSIONS

Chest, Shoulder & Balance

CHEST

1.    Push-up progression

• 2 legs on ball-hip-instep-toe stability progression

• Push-ups 1 leg on ball-hip-instep-toe stability progression

2.  Push-up:  Hands on Ball

• 2 hands on ball, 2 feet on ground.  Variation, 1 hand on ball, two feet on ground.

3.  Hops:  Take explosive small jumps, forward and back...

SHOULDERS:

1.  Knee Tuck Press

• Push-up from this position:

2.  Pike Press:  Push up from this position...

3.  One Leg Press:  Push up from this position...

SHOULDERS - EXTERNAL RESISTANCE:

1.  DB sitting overhead press - two arm, alternating one arm...

2.  DB Sitting Upright Row... 

BACK:  Ball training can effectively target the various muscles of the back.  Both, the small stabilizers, as well as the large prime movers.

1.  Shoulder Roll-Outs...

• Straight arm shoulder rollouts, from knees (hands apart)...

More to come...check back soon!

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