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1) BALL WORK: Sit on the exercise ball. Slowly walk your
feet forward and let the ball roll up your back until it is in the
middle of your back. Keep your thighs parallel to the floor, with
your abs tight and your feet shoulder width apart. Place the
resistive tubing across your back and hold an equal length in each
hand. To increase the difficulty you can place your feet closer
together.
a. Chest Flyes: Place your arms out to
each side, with your palms facing the ceiling. As you exhale,
bring your arms together in front of your body, in line with
your chest. NOTE: Keep you’re his and knees at the same level
as best you can.
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b. Chest Press: Sit on
the exercise ball. Slowly walk your feet forward and let the
ball roll up your back until it is in the middle of your back.
Keep your thighs parallel to the floor, with your abs tight and
your feet shoulder width apart. Place the resistive tubing
across your back and hold an equal length in each hand. To
increase the difficulty you can place your feet closer together.
Place your hands in line with your chest and your arms bent to
90°. As you exhale, press your arms towards the ceiling until
your arms are fully extended. Inhale to come back to the
starting position.
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c. Ball Pushups: Place
your feet on the ball, and your hands flat on the ground
shoulder width apart. Make sure that your hands are placed under
your shoulders. Inhale to lower your chest to the ground,
keeping your elbows by your sides. As you exhale, push your self
up until your arms are completely straight.
Advanced: perform the push-ups on your fingertips.
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