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1) BALL AND TUBING: Sit on the exercise ball with your
feet flat on the ground and shoulder width apart. To increase the
difficulty you may choose to bring your feet closer together. Hold
an equal length of resistive tubing in each hand and face the door
a. High Row: Using the door attachment
place the resistive tubing at shoulder height. Back away from
the wall so that there is light tension in the resistive tubing
with your arms down by your sides. As you exhale, bend your arms
and bring your hands towards your shoulders. As you are pulling
your hands in squeeze your shoulder blades together.
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b. Front Pulldown: Using
the door attachment place the resistive tubing on top of the
door. Back away from the wall so that there is light tension in
the resistive tubing with your arms over your shoulder width
apart. As you exhale, bring your hands towards your hips while
keeping your arms straight. Inhale to come back up to the
starting position.
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c. Bent over flyes: Sit
on the exercise ball with your feet as close together as
possible. Bend at the waist and bring your chest towards your
thighs. Place the resistive tubing under your feet and hold
equal lengths in each hand. As you exhale, keep your arms
straight and lift them up to your sides. As you lift your arms
up squeeze your shoulder blades together.
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d. Crucifix: Sit on the
exercise ball with your feet as close together as possible.
Place the resistive tubing across your back and hold an equal
length in each hand. Keep your elbows by your side with your
arms bent at 90° and palms facing up. As you exhale, straighten
your arms, inhale to come back to the starting position.
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e.
Shoulder Extension: Sit on the exercise
ball with your feet as close together as possible. Place the
resistive tubing across your knees and hold an equal length in
each hand. Keep your arms straight down by your sides, as you
exhale, pull your arms back while keeping your arms and upper
body straight. Inhale to come back to the starting position.
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