Ball Plank with Torso Rotation

Keep weight in heels, hips pushing toward ceiling. The ball is located under the shoulder blades, head can be held off of ball slightly. Twist the ball onto one shoulder blade then back to the other. Ball should move under you, torso twisting through midline. Start slow, no big fast twisting until you can stay…

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Body Ball Roll

This move is very complicated! Take it slow and be sure to do it in an open area where you won’t fall on anything! This move is for proprioceptive agility and balance while moving through multiple planes of motion. Good for wrestlers, grapplers, any ground based martial artists, those seeking to build more awareness in…

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Low Back Extension

+ Belly button on ball, toes on ground, chin tucked, looking at the ground not up. + Imagine being pulled up from the shoulder blades and back off neck, keeping motion small and not exaggerated, no thrusting, squeezing the muscles. + Inhale during contraction and exhale on the way down. Pace is slow! Do not…

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Bicep Curl on Ball

+ Knees at 90 degree angle, heels on ground. + Chest is lifted and abs are full of contraction. + Shoulders are kept still and top of head is lifted towards ceiling. + Keep elbows reaching toward the ground as you squeeze weight through a basic curl, elbow flexion. + The ball doesn’t move during…

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