| Wall Squats - Swiss Ball with Overhead Press |
Push |
Exercise Ball |
Intermediate |
Swiss Ball, Barbell Bar |
Legs, Shoulders |
| Reverse Crunches: Shins on Stability Ball |
Pull |
Exercise Ball |
Intermediate |
Ab Mat, Swiss Ball |
Core, Legs, Back, Hips, Arms, Lower |
| Reverse Hyper Extension |
|
Core |
Athletic |
Swiss Ball |
Back, Legs, Lower, Glutes |
| Reverse Hyper-Extensions: Stability Ball, Feet On Ground |
Pull |
Core |
Intermediate |
Swiss Ball, Ab Mat |
Legs, Hips, Glutes |
| Hip Twists On Sb |
N/A |
Agility |
Athletic |
Swiss Ball |
Core, Back, Lower |
| SB Push Up to I's to Pike to Push Up |
N/A |
Core |
Elite |
Swiss Ball |
Chest, Shoulders, Core, Lower |
| Pullover on SB |
N/A |
Dumbbell |
Intermediate |
Swiss Ball, Dumbbells |
Core, Chest, Obliques, Lower |
| Swiss Ball Plank Kick |
Pull |
Exercise Ball |
Intermediate |
Exercise Ball (Swiss Ball) |
Core, Upper Abs, Lower Abs |
| Reverse Hyper-Extensions: Stability Ball, Feet Like A Frog |
Pull |
Core |
Intermediate |
Ab Mat, Swiss Ball |
Legs, Hips, Glutes |
| Reverse Crunch w Lift with Swiss Ball |
|
Core |
Athletic |
Swiss Ball |
Core, Hips, Inside |
| Ws on Stability Ball |
|
Core |
Intermediate |
Swiss Ball |
Back, Lower, Upper |
| Plank on SB |
Static |
Core |
Intermediate |
Swiss Ball |
Core, Shoulders, Posterior |
| Wall Squats with Swiss Ball |
Push |
Bodyweight |
Beginner |
Swiss Ball |
Legs, Glutes |
| Ball X Change |
|
Core |
Athletic |
Swiss Ball |
Core, Lower Abs |
| Russian Twist w DB |
N/A |
Exercise Ball |
Athletic |
Swiss Ball, Dumbbells |
Core, Legs, Glutes |
| Hip Twist |
|
Core |
Athletic |
Swiss Ball |
Core, Back, Lower |
| Side Stretch With Swiss Ball |
Static |
Stretching |
Beginner |
Exercise Ball (Swiss Ball) |
Back, Core, Lower, Obliques |
| SB & MB push Up |
Push |
Exercise Ball |
Elite |
Swiss Ball, Medicine Balls |
Core, Arms, Chest, Triceps, Inner |
| Hamstring Curls |
Pull |
Exercise Ball |
Athletic |
Ab Mat, Swiss Ball |
Legs, Back, Hamstrings, Lower |
| Hamstring Roll-Ins On Swiss Ball |
Pull |
Exercise Ball |
Intermediate |
Swiss Ball |
Legs, Hips, Hamstrings, 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 |
| Reverse Hyper-Extensions: Bench with Stability Ball, Feet On Ground |
Pull |
Core |
Beginner |
Flat Bench, Swiss Ball |
Legs, Hips, Glutes |
| SB push up w Brace |
Pull |
Exercise Ball |
Intermediate |
Swiss Ball |
Chest, Core |
| Hand Plank w Swiss Ball w Leg Lift |
Static |
Core |
Elite |
Swiss Ball |
Core, Shoulders, Posterior |