Prone Position
How do I get into position?
- Lie across ball in prone position (body facing downwards)
- Ball should be underneath lower abs/ upper thigh area; arms at the side.
- Brace feet against a wall (or ask partner to assist) knees slightly bent, toes should be touching ground.
Superman
- Place one hand flat on the floor and brace your position – keep elbow slightly bent. Engage core.
- Lift the other weight up and exhale, raising your arm straight up in front to just above shoulder height.
- Inhale, lower back down slowly and swap hands.
- Repeat either alternate sides, or do a few reps on one side then swap.
Row
- Hold a weight in each hand, exhale and lower your upper body around the ball
- Inhale and lift weights up evenly – your whole torso should also lift upwards.
- Focus on squeezing your scapula (shoulder blades).
- Hold position for 3-5 secs and lower back to starting position.
- 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
