Pass the Ball |
N/A |
Exercise Ball |
Beginner |
Swiss Ball |
Core, Upper Abs, Lower Abs |
Lateral Rolls |
N/A |
Warm Up |
Beginner |
Swiss Ball |
Legs, Core, Glutes |
Wall Squats SB Pulsing |
Static |
Bodyweight |
Intermediate |
Swiss Ball |
Legs, Glutes |
Reverse Hyper-Extensions: Stability Ball, Feet On Ground |
Pull |
Core |
Intermediate |
Swiss Ball, Ab Mat |
Legs, Hips, Glutes |
Reverse Fly on SB |
Pull |
Exercise Ball |
Intermediate |
Swiss Ball, Dumbbells |
Shoulders, Back, Posterior, Lower |
Swiss Ball Plank Kick |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
Plank on SB |
Static |
Core |
Intermediate |
Swiss Ball |
Core, Shoulders, Posterior |
Ball X Change |
|
Core |
Athletic |
Swiss Ball |
Core, Lower Abs |
Ws on Stability Ball |
|
Core |
Intermediate |
Swiss Ball |
Back, Lower, Upper |
Reverse Crunch w Lift with Swiss Ball |
|
Core |
Athletic |
Swiss Ball |
Core, Hips, Inside |
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog |
Pull |
Exercise Ball |
Intermediate |
Flat Bench, Swiss Ball |
Legs, Back, Hips, Glutes, Lower |
Russian Twist w DB |
N/A |
Exercise Ball |
Athletic |
Swiss Ball, Dumbbells |
Core, Legs, Glutes |
Side Stretch With Swiss Ball |
Static |
Stretching |
Beginner |
Exercise Ball (Swiss Ball) |
Back, Core, Lower, Obliques |
Hip Twist |
|
Core |
Athletic |
Swiss Ball |
Core, Back, Lower |
Swiss Ball Reverse Crunch |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
Kneeling Balance On Swiss Ball |
|
Agility |
Athletic |
Swiss Ball |
Core, Hips |
Hamstring Curls Single Leg |
Pull |
Exercise Ball |
Elite |
Ab Mat, Swiss Ball |
Legs, Core, Back, Hamstrings, Glutes, Calves, Lower |
Pullover on SB |
N/A |
Dumbbell |
Intermediate |
Swiss Ball, Dumbbells |
Core, Chest, Obliques, Lower |
Reverse Hyper-Extensions: Stability Ball, Feet Like A Frog |
Pull |
Core |
Intermediate |
Ab Mat, Swiss Ball |
Legs, Hips, Glutes |
Hamstring Curls |
Pull |
Exercise Ball |
Athletic |
Ab Mat, Swiss Ball |
Legs, Back, Hamstrings, Lower |
Hip Extensions |
Push |
Bodyweight |
Beginner |
Exercise Ball (Swiss Ball), Flat Bench |
Legs, Back, Hamstrings, Glutes, Lower |
Hamstring Roll-Ins On Swiss Ball |
Pull |
Exercise Ball |
Intermediate |
Swiss Ball |
Legs, Hips, Hamstrings, Glutes |
Reverse Hyper Extension |
|
Core |
Athletic |
Swiss Ball |
Back, Legs, Lower, Glutes |
Sb Push Up |
Push |
Exercise Ball |
Athletic |
Swiss Ball |
Chest, Core |
SB Push Up w alternating shoulder drop |
Push |
Exercise Ball |
Athletic |
Swiss Ball |
Chest, Core, Obliques |