Kneeling position
How do I get into position?
- Start by placing one knee on the ball, and the other leg on the ground just to the side.
- Pick up one dumbbell with opposite hand to knee on ball. Use other hand as brace palm flat on the ball.
- Engage core and keep back straight.
Single arm row
- Lift the weight by drawing elbow up – keeping arm close to side of body.
- Feel the shoulder blade on that side working to pull ark engaging mid/ upper back muscles.
- Maintain smooth controlled pace – complete 8-12 reps each side.
Tricep kickback
- Lift elbow and hold in position, then lift weight back up and behind, pivoting at elbow.
- Feel the movement in the back of the arm.
- Maintain smooth controlled pace – complete 8-12 reps each side.
Side lying position
How do I get into position?
- Start on a mat with the ball lying under one side of your body, under your upper torso/ shoulder.
- Extend your top leg out straight and bend lower leg to brace with knee.
- Hug the ball with your lower arm – palm flat. Engage core.
Rotator cuff (shoulder)
- Whilst bracing with lower arm on ball, lift a light weight with other arm, keeping palm facing inwards, extending arm up and out until parallel with body and above your head.
- Lower back slowly and inhale. Repeat both sides 8-12 reps.
- 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
References
- Swiss Ball Training (correspondence course) – CHEK Institute
- Swiss Ball for Strength, Tone and Posture – Maureen Flett
- Strength From The Inside Out – Nick Ellson
