Supine position – body on ball
How do I get into position?
- I recommend sitting on the ball first, then rolling onto it until your head and shoulders are supported.
- Lift your hips up into a bridge position.
- Keep the weight of your lower body through heels of feet (you should be able to wiggle your toes).
- Pick up the dumbbells off the floor or take from a partner/ friend.
- Engage core and glutes.
Chest press
- Press weights evenly up and down, keeping elbows below wrists, and weights in line with chest (avoid drifting over neck and head).
- Exhale as you push up, inhale back down.
- Maintain bridge and strong core. You can vary the movement with weights apart or together.
Pec Fly
- Turn palms facing in, lower weights out wide until hands past elbows, keeping them in line with chest (avoid drifting over neck and head)
- Bring back in together over middle of chest.
- Exhale as you push up, inhale back down. Maintain bridge and strong core.
Pullover
- Bring weights together – palms facing in – above upper chest.
- Arms should be bent to about 60 degrees and then fixed in position (as if set in plaster).
- Lower weights back over head until feel stretch through chest and shoulders.
- Avoid arching lower back. Lift weights back up over chest.
- Inhale as you lower the weights, exhale back up. Maintain bridge and strong core.
Tricep french press
- Lift elbows high – pointing straight up. Lower weights one either side of head about in line with ears.
- Push weights up by straightening arms to full extension. Avoid locking elbows and movement through shoulder if possible.
- Lower weights smoothly beck down and repeat.
- Exhale as you push up, inhale back down. Maintain bridge and strong core.
Russian twist
- Hold a single weight evenly in both hands.
- Lower down to one side twisting body at the hips until both arms are parallel together with floor.
- You should end with body resting on side of shoulder, and opposite hip rotated slightly up.
- Maintain bridge and strong core.
Chest press with balance disc
- If you are looking for a challenge… this one’s for you!
- I recommend trying this with a partner who can place the balance disc under your feet, and then pass you the dumbbells. It’s a super tricky one on your own.
- See Chest press above for basic technique.
Supine pec fly and pullover – body on mat
- Start by lying on a mat with both legs up on the ball. Engage your core and lift up hips into a bridge position.
- Part 1 – Hold – press 2 weights together with palms facing in. Push up above chest and hold, focusing on glutes (hips lifted up) and core engaged.
- Part 2 – Pec Fly – turn weights out and lower down each side into a Pec Fly.
- Part 3 – Pullover – bring weights back together and lower behind the head.
- Maintain slow controlled pace and breathing.
- 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
