Ball Game
Print Workout Here
If you don’t have a stability ball that’s no problem. You can use light weights here or an Ugi ball, couch, stack of pillows. There is lots of wiggle room here. Everything is done slow and controlled here and it’s important to really focus on engaging those smaller muscles, especially in your back.
We’ll be done this guy in 18 minutes.
What you will need:
- Just yo’ sexy self and stability ball or light weights, ugi, or just get creative
Warm-Up:
- Open Hip Squats + Hip Swings Forward Back and Side to Side + Hip Circles and Arm Circles + Side Reaches
Workout: 10 reps each move 3 x thru
- Chair Pose – Grab the stability ball then squat down bringing the ball to the ground. As you’re down in the squat slowly bring the ball up as high as you can really squeezing the ball as tight as you can. This will trigger a lot of those smaller back muscles. As you bring the ball down, stand up pushing through those heels. Repeat this move again.
- Hamstring Rolls and Raises – With your heels on the ball extend your legs so they’re straight in front of you on top of the ball. Dig those heels in, shoot your hips up as high as you can and roll the ball under you as much as you can. Really squeeze your bum here. After 10 roll ins then bring your knees into a 90 degree angle and you are going to do hip raises here bringing those hips, again, up as high as you can. Do 10 reps here as well.
Modification: If you don’t have a stability ball just elevate your feet someway, couch, stairs, whatever. You will do 10 hip raises getting your hips as high as you can then on your 10th raise open and close those knees for the clam shell. You can also do this with no elevation and your feet on the floor, heels down, toes up. - Back Extension Back Flies – Laying prone, face down, get your hips on the ball. You may want to anchor yourself with your feet against a wall or couch. Lift your chest up so you can feel your lower back muscles engage. Bring your hands straight down in front of you, they may even touch the floor. Keeping your arms straight and using those back muscles extend your arms out to the side in a lateral raise like you are a bird flying. Bring your arms back down and repeat.
Modification: If you don’t have a ball then lay on a couch with your hips on the arm of a couch. You can also do this from standing just be sure to hinge deep through your hips. The back extension will be taken out of it this way but that’s ok. You can also amp this up and use light weights here. - Elevated Plank Pull-Ins – Get into high plank with your feet on the ball. Engage that core and pull your knees in towards your chest and roll back into plank. Make sure your bum doesn’t shift up or down here. If you don’t have a ball get into an elevated plank using a couch, chair, ugi, whatever and do controlled mountain climbers. You will do 5/side.
Modification: If you can’t do plank you will do ball passes. Start laying supine, face up legs flat (or bent), with the ball in your hands over your head. Bring your arms and legs up towards each other and transfer the ball to your legs then lower your legs and arms at the same time. Go in the other direction.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Loved this! Those hamstring rolls were awful but wonderful!
Oh yeah they were! great job!
School hates us. They won’t let us stream the video at lunch so we are grateful for your write-up!
I knew school wasn’t good for much :)
Glad the write ups help!
Harder than it looked! Ya those hamstring rolls were killer! Great quick workout!
Love those ones that sneak up on ya :)
Thank you!!
high five!!
Happy Monday
Thanks Nicole
great start to the week Jenn!
great workout! felt great!
wooowooooo
Great way to start the week. Those ham pulls always kill. Ty Nicole
oh hells yeah!!!
Done. I liked that.
beauty! you always work hard in routines you like :)
Loved that Nicole thks
Awesome Ash!!
Wow, really felt it during the chair pose. Thanks for the great workout Nicole!
Yeah I always find that move creeps up on me :)
Another quick one to make my body feel good ?
Booya!
Had to pass on this one. Gave it a try and just wasn’t working without a stability ball and knee injury. Going to jump back to the arm workout from last week though.
What a bummer but once that knee is all heeled you’ll be able to come and rock it :) Love that you gave those arms some extra love instead though :)
Loved how quickly this went by!
Love that in a workout ;)
Happy Saturday! I feel like this is one that we will be thinking about you later when we really feel it ;)
And I hope you thought of me all weekend!
Haha well I put a load of laundry in and went upstairs to do this workout and when I went downstairs to switch it over about 30 minutes later after this I went downstairs to a flooded basement as the level switch went in the washer. So I was thinking of you alright ;) Thankful it wasn’t a 40 or 50 minute workout!
Well that is certainly not the post workout event I would have in mind!
I’m loving these warm ups lately, Nicole! (The workout was a good one too!)
Awesome! I’m so glad Amber. I’ve found I’ve been able to perform better while doing them and I’m hoping you’re finding the same!