Seated position
How do I get into position?
- Sit on top of the ball – in the centre.
- Tall posture, straight back, relax neck and shoulders.
- Your feet should be hip width apart – weight through heels of feet (you should be able to wiggle your toes).
- Engage core.
Seated bicep curl
- Hold a weight in each hand, exhale and curl the weights up, keeping elbows pointing down towards floor at all times.
- Inhale and lower weights back down to starting position.
- Maintain weight of body though heels of feet and core activated. Slow controlled pace.
Seated shoulder press
- Hold a weight in each hand and lift to shoulder height.
- Exhale and push weights evenly above your head, inhale and lower the weights back down.
- Maintain weight of body though heels of feet and core activated. Slow controlled pace.
Seated lateral and front raise
- Lateral raise: as you exhale, raise arms with weights out to side/ slightly forward, keeping elbows soft. Inhale and lower slowly back down.
- Front raise: (as above) – lift arms up in front of body.
- Maintain weight of body though heels of feet and core activated. Slow controlled pace.
- Pg 1 – Intro and 3 suggested programs
- Pg 2 – Seated
- Pg 3 – Standing and squat
- Pg 4 – Prone
- Pg 5 – Supine
- Pg 6 – Kneeling and side lying
