by JC Santana, M.ED., CSCS

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

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LEGS AND HIPS
The stability ball wall-slide series is an excellent way to rehabilitate, prepare for more intense leg-work, or strengthen the lower body. Wall Slides can be used by any population to functionally and progressively strengthen the legs.

Mobility progression notes for below exercises: free leg straight stationary >> straight leg / hip flex >> free leg run mech.

1. Back Wall Slide
a. Two legs                        b. One leg                           c. One leg - free leg extended

2. Front Wall Slide
a. Two legs                    b. One leg

3. Side Wall Slide
a. Two legs                  b. One leg, outside leg                c. One leg, inside leg

4. One Leg Squat
Progression – Ball supported leg back >> with mobility (instep to toes).

5. Lateral One Leg Squat
Progression – Ball supported leg to side >> with mobility (circles and figure 8s).

6. Prone Knee Extension (Elbow Supported)
Progression – Two legs >> one leg >> toe.

7. Supine Leg Curls
Progression – Two legs >> one leg >> heel >> with mobility.
   Curl Legs

LEGS - EXTERNAL RESISTANCE
Refer to above body weight exercises and add resistance.

8. Dumbbell Resisted Wall Slides (all versions)

9. Dumbbell Resisted One Leg Squats (all versions)

HIPS (LUMBAR)

1. Bridges
Progressions – One leg >> heel >> mobility

2. Hip Lifts Supported on Ball of Foot
Progressions – Two legs >> one leg >> mobility

3. Kneeling Prone Hypers

4. Three Point Prone Hypers (Feet on Floor)

5. Contralateral Supermans (Ball Supporting Trunk - 6 Point Position)

6. Reverse Hypers

7. Unilateral Hip Extension
Progression – Stabilization; Knee >> shin >> toe

HIPS (ABDOMINALS/OBLIQUES)

1. Side Lying Ball Lift

2. Leg Scissors Rotations with Ball

3. Prone Knee Tucks
Progression – Two legs >> one leg

4. Pike Tucks
Progression – Two legs >> one leg >> toe

5. Hip Rollouts

Progress to:

6. Hip Twisters (Scissoring Log Rolls)

7. Prone Skiers
Progression – Two leg >> one leg >> mobility - Js

ABDOMINALS/OBLIQUES

1. Crunches - Feet Elevated (Progress to ABCs)

2. Abdominal Crunch

3. Reverse Crunches (Progess to ABCs)

4. Full Crunch ABCs

5. Lateral Crunch (Hips on Ball)