Watch this video to get new ideas & accurate performance instructions that will improve your endurance in a flash.
Read the full transcript »
In Prone hip flexion on a stability ball, you are going to need an adequate strength to support yourself, the nice flat back on the stability ball before you even trying this exercise. The Frog Kick exercise is a really advanced version of the previous two that you watched. Just like in the Prone hip flexion, it's going to be from the same movement, drawing the knees up towards the abdominals, keep it in nice flat back, belly button in; stability component is increased even further having each leg on an individual ball. This is very challenging in Hip flexions and the stability of hip joint. The Oblique Ball Roll is a great way to warm up your core and really fire up entire muscular system. We want to position our hands in somewhat of a bear hug, making sure not to place them too far into the ball, so you don't roll over when you are doing the exercise. The feet are placed out wide, wider than the width of the ball and we are going to roll slowly using the obloquies to control the movement, slowly starting to rise up higher and higher on to the other foot challenging our balance. That's an increase on a greater demand on the core towards arrow and oblique musculature. During the first progression of the bent knee brush and twist, what you are going to do is lie on your back with your hands out to your side, palms face down while rotating the knees from side-to-side and keeping the heels above your knees. This is also a great exercise for flexibility in the low back and as always ten lines are not necessary for this exercise. What we will now look at is the Cable Wood Chop exercise. This is a great exercise in a stability phase as well as other phases for stability of the rib cage as well as the core musculature. Now what we are looking at here is the position. First of all, we have the left knee up, which is the side that Jeb is going to be pulling to, keeping the shoulders square as well as the hips, have your arms in a semi-straight fashion and we are going to pull diagonally across the body to the outside of the knee. Again, we get a rotational component here, a often neglected aspect of any exercise program. Now a similar exercise will be the reverse wood chop, it should look very familiar. What we are going to do here, we have the right knee up, we are also going to grab the cable handle with the right hand, the side that you will be pulling to with the left hand over the top. From this position, we are going to pull diagonally up. Again, all the same queues as the wood chop; what we are looking at here is keeping the hips square, everything in alignment as well as activating the transverse abdominals like keeping the belly button cord in towards the spine another great exercise for stability through the core. The key things you want to look for primarily is the positioning on the stability ball. Crunches are often an overdone exercise and often done incorrectly. Main things we want to look for here, is that his lower back and his glutes are properly supported by the ball and he is able to elongate and for a range of motion over the ball, so makes us a really great exercise. It's going to go ahead and come one up or we are going to come up to about 45 degrees of flexion, to coming up farther than that and no longer recreating the core musculature, so I need to get into the hips. Also want to keep the tongue on a roof of the mouth and the head inlined with the spine. That takes up the overuse of the sterno-cleido-mastoid and the neck musculature. Like with all exercises coming up strong, getting a good crunch and coming down slowly to a full range motion. Cable internal and external rotation is a great way to train and stabilizers that the shoulder musculature. We are going to start by pointing across the chest, going top to bottom. This exercise trains the back or the posterior aspect of the shoulder. Now changing over to the internal rotation portion of this exercise. We are going from bottom to top here and we are train