by JC Santana, M.ED., CSCS

The following exercises are from JC Santana's The Essence of Stability Ball Training Volume I Video (DVD).

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CHEST

1. Stability Ball Push-ups (Hands on Floor)
a. Two legs on ball progression – hip >> instep >> toe
b. One leg on ball progression – hip >> instep >> toe

2. Stability Ball Push-ups (Hands on Ball)
a. Two hands on ball, two feet on ground
b. One hand on ball, two feet on ground

3. Exercise Ball Hops
Explosive. Take small jumps – forwards then back.

SHOULDERS
One of the earlier weakness of stability ball training was working the shoulder area. No exercise ball weight exercises had been developed which simulated overhead pressing with less than body weight. Until now!

4. Knee Tuck Press
Push-up from this position.

5. Pike Press
Push-up from this position.

6. One Leg Pike Press
Push-up from this position.

7. Roller Coaster (Two Balls)
Roll over the ball and immediately push yourself back.

SHOULDERS - EXTERNAL RESISTANCE

8. Dumbbell Sitting Overhead Press
Two arm – alternating – One arm.

9. Dumbbell Sitting Upright Rows

BACK
Stability ball training can effectively target the various muscles of the back – the small stabilizers as well as the large prime movers.

10. Shoulder Rollouts
a. Straight arm shoulder rollouts, from knees (hands apart).


b. Straight arm shoulder rollouts, from feet (hands apart)

BACK - EXTERNAL RESISTANCE
The Stability ball can be use to provide an unstable environment for more traditional back exercises using external resistance.

11. Seated Rowing (follow the same progression as pressing)

12. One Arm Dumbbell Row
Progression – staggered feet >> parallel feet >> feet further back.

BALANCE STRENGTH AND STABILITY
Balancing and stability work is inherent to all work involving the stability ball. However, one can easily emphasize these components by making them the primary or limiting factor in an exercise. The following are just some examples.

13. Four Point Balance

14. Two Point Balance

15. One Point Balance on Knee

16. Sitting Balance

IMPACT TRAINING

17. Shock Lockouts

18. Acyclic Impact Training (shoulder, push-up lockouts, standing core - all versions)