Stability Ball

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Stability Ball

Complete Index


	Sections

	Balance Core Lower Body		Medicine Ball on Ball Stretching Upper Body

Balance

Seated Narrow Stance One-Leg Lift Seated Opposite-Leg / Arm Seated Same-Side Leg / Arm Kneeling One-Leg Lateral Roll One-Leg Anterior / Posterior Roll One-Leg Circle Roll One-Leg Hip Abduction: Standing One-Leg Hip Extension: Standing Seated Arm Swing Seated Bouncing Seated Bouncing Side-to-Side Seated Alternating Arm Raise Seated Alternating Leg Raise (Marching) Seated Leg Extension		Forward Seated PNF, Diagonal 1 Flexion / Extension Forward Seated PNF, Diagonal 2 Flexion / Extension Prone Side-to-Side Lean Prone Front-to-Back Rocking Prone Ball Walk to Thighs With Hip Extension Prone Ball Walk With Hip Abduction / Adduction Bridging With Leg Raise Bridging With Arm Raise Bridging With Opposite Arm and Leg Raise Bridging With Same-Side Arm and Leg Raise Bridging Leg Sweep Under and Over Rapid Foot Fire Lateral Hip Release
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Core

One-Arm Row - Tubing One-Arm Reverse Fly - Tubing One-Arm Reverse Fly: Low / High - Tubing One-Arm Reverse Fly: High / Low - Tubing One-Arm Chest Press - Tubing One-Arm Chest Fly - Tubing One-Arm Chest Fly: Low / High - Tubing One-Arm Chest Fly: High / Low - Tubing Bridge Plus Leg Circle Table March Airplane Unweighted Pelvic Tilt Unweighted Lateral Pelvic Tilt Unweighted Pelvic Circle Unsupported Pelvic Tilt Unsupported Lateral Pelvic Tilt Unsupported Pelvic Circle Kneeling Ball Walk to Toes Touching Floor Basic Prone Alternating Arm Raise Basic Prone Alternating Leg Raise Advanced Prone Opposite Arm and Leg Raise Advanced Prone Same-Side Arm and Leg Raise Prone Bilateral Arm Raise Kneeling Ball Walk to Thighs Kneeling Ball Walk to Toes Kneeling Back Extension Kneeling Back Extension (Advanced) Prone "Superman" Kneeling Two-Arm Low / High Reverse Fly - Dumbbells Kneeling Two-Arm Low / High Reverse Fly - Tubing Kneeling One-Arm Reverse Fly - Tubing Kneeling One-Arm Reverse Fly - Dumbbells Prone One-Arm Reverse Fly - Tubing Prone One-Arm Reverse Fly - Dumbbells Spinal Stabilization Straight Arm Back Extension - Tubing Two-Arm Chest Fly With Crunch - Tubing One-Arm Rotation With Crunch - Tubing Two-Arm Rotation With Crunch - Tubing Plank With Rotation Plank With Side-to-Side Roll Seated Leg Curl With Tubing		Hip Flexion / Crossover Supine Anterior Roll Up Spinal Stabilization With Shoulder Flexion Table With Heel Lift Supine Leg Curl Supine Straight Leg Raise Supine Hip Flexion Supine Hip Flexion With Tubing Basic Rotary Torso Intermediate Rotary Torso Advanced Rotary Torso Super Rotary Torso Two-Ball Plank Small Ball Adduction With Semi-Pike Crunch Small Ball Marching Supine Small Ball Crunch Small Ball Half Roll-Down Small Ball Half Roll-Down and Twist Small Ball Bicycle Small Ball Lateral Stabilization Small Ball Side Plank Small Ball Side Plank With Leg Lift (Advanced) Small Ball Kip Hip Extension Hip Extension With Abduction Quadruped Half Roll-Down Basic Crunch Reverse Crunch Reverse Crunch With Crunch Sitting Half Sit-Up Sitting Full Sit-Up Supine on Ball Diagonal Crunch Straight Arm Seated Crunch - Tubing Supine to Sitting Sit-Up - Tubing Side-Lying Side and Front Kick Lateral Crunch Prone Knee Tuck Advanced Prone Knee Tuck Skier Crunch One-Leg Plank and Tuck One-Leg Plank and Tuck (Intermediate) Ball and Wheel Reverse Pike
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Side-Lying Isometric Adduction Supine Isometric Adduction Supine Unilateral Isometric Abduction Side-Lying Hip Abduction Leg Circle Partner Ball Squat Shallow Squat Medium Squat Parallel Squat One-Leg Squat Dead Lift One-Leg Dead Lift Kneeling Gluteal Kick Hamstring Curl Lunge With Ball Closed Chain Knee Flexion Closed Chain Knee Extension Bridge With Knee Bend One-Leg Bridge With Knee Bend Bridge With Leg Curl		One-Leg Bridge With Leg Curl One-Leg Bridge With Leg Curl, Opposite-Knee Extension Hip Rotation in Supine Sitting Knee Extension Sitting Knee Extension - Alphabet Write Table Knee Extension Two-Leg Hip Hinge One-Leg Hip Hinge Hip Abductor Lift, Side-Lying Hip Abductor Lift / Leg Lift, Side-Lying Adductor Hip Lift, Side-Lying Heel Raise, Seated Heel Raise, Standing One-Leg Heel Raise, Standing Tibialis Anterior Raise One-Leg Tibialis Anterior Raise Small Ball Alternating Hip Flexion Small Ball Bilateral Hip Flexion
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Medicine Ball on Ball

Upper Extremity: Chest Pass, Seated Upper Extremity: Soccer Throw, Seated Upper Extremity: 90/90 Throw, Seated Upper Extremity: 90/90 Reverse Throw, Seated Upper Extremity: Drop: Two-Arm Partner Drill: Drop / Toss Upper Extremity: Drop: One Arm Trunk Circle Front Chop High Diagonal Chop Low Diagonal Chop Partner Drill: Front Chop Toss Partner Drill: Flexion / Extension Toss, Seated Partner Drill: High Diagonal Chop Toss Partner Drill: Low Diagonal Chop Toss Wall Drill: Sit-Up / Ball Toss (Basic)		Partner Drill: Sit-Up / Ball Toss (Advanced) Partner Drill: Sit-Up / Diagonal Ball Toss (Basic) Partner Drill: Sit-Up / Diagonal Ball Toss (Advanced) Partner Drill: Seated High Diagonal Reverse Chop / Toss: One Arm Partner Drill: Seated Low Diagonal Reverse Chop / Toss: One Arm Supine Circle: Two Arm Supine Circle: One Arm Supine High Diagonal: Two Arm Supine High Diagonal: One Arm Supine D1 Flexion / Extension: One Arm V Chop Coordination: Around Back Hand-Off Coordination: Around Head Hand-Off
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STRETCHING INSTRUCTIONS Hip Stretch Gluteal Stretch Lower Back Stretch Oblique and Latissimus Dorsi Stretch Around the World Over the Top Pectoral Stretch Kneeling Upper Torso Stretch Kneeling Posterior Cuff Stretch Cobra Lower Torso Over and Under		Downward Dog Achilles Roll Shin / Hip Flexor Roll (Single Leg) Hamstring Stretch Lateral Hip Stretch Lateral Trunk / IT Band Stretch Kneeling Lateral Trunk / IT Band Stretch Side-Lying Lateral Trunk / IT Band Stretch Wrist Flexor Stretch Wrist Extensor Stretch Upper Back Stretch Triceps Stretch
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Bilateral Arm Curl Unilateral Triceps Extension (French Curl) Dumbbell Lateral Raise Bilateral Triceps Extension Overhead Dumbbell Press Basic Biceps Curl - Tubing Hammer Curl - Tubing Reverse Arm Curl Intermediate Biceps Curl - Tubing Preacher Curl - Basic / Kneeling Preacher Curl - Intermediate / Prone Preacher Curl - Advanced Horizontal Unilateral Arm Curl - Tubing Mid-Horizontal Unilateral Arm Curl - Tubing Horizontal Bilateral Arm Curl - Tubing Mid-Horizontal Bilateral Arm Curl - Tubing Kneeling One-Arm Horizontal Abduction Side-Lying Backhand Shoulder Press - Basic Shoulder Press - Intermediate Shoulder Press - Advanced Shoulder Press - Super Triceps Dip - Basic Triceps Dip - Intermediate Triceps Dip - Advanced Seated Bilateral Triceps Extension (French Curl) Table Triceps Extension Bent-Over Seated Shoulder Extension - Tubing Prone Dumbbell Row One-Arm Row With Balance Challenge Two-Arm Reverse Fly: Low / High - Tubing Two-Arm Reverse Fly: High / Low - Tubing Bent-Over Reverse Fly - Tubing Kneeling Two-Arm Low / High Reverse Fly - Tubing Prone Two Arm Low / High Reverse Fly - Tubing Kneeling Two Arm Low / High Reverse Fly - Dumbbells Prone Two Arm Low / High Reverse Fly - Dumbbells Kneeling Two Arm High / Low Reverse Fly - Tubing Prone Two Arm High / Low Reverse Fly - Tubing Straight-Arm Pullover Backstroke Pullover Rear Delt Fly - Basic Rear Delt Fly - Intermediate Rear Delt Fly - Advanced Front Raise - Basic Front Raise - Intermediate Front Raise - Advanced Bent-Over Shoulder Flexion - Tubing Lateral Raise - Tubing		Bilateral Scapular Retraction Unilateral Scapular Retraction Shoulder External Rotation Shoulder Internal Rotation Bilateral Arm Circle Kneeling Scapular Retraction Push-Up With Adductor Squeeze Smith Machine Push-Up Table Dumbbells Bench Press Table Barbell Bench Press Incline Barbell Bench Press 2" x 4" Push-Up - Basic 2" x 4" Push-Up - Advanced Flat Chest Fly - Bilateral Flat Chest Fly - Unilateral (Alternating or Reciprocating) Incline Chest Fly - Bilateral Incline Chest Fly - Unilateral (Alternating or Reciprocating) Two-Arm Chest Press - Tubing Two-Arm Chest Fly - Tubing Two-Arm Chest Fly: Low / High - Tubing Two-Arm Chest Fly: High / Low - Tubing Two-Arm Reverse Fly - Tubing Tubing Incline Chest Fly - Bilateral Tubing Incline Chest Fly - Unilateral Basic Push-Up Intermediate Kneeling Push-Up Intermediate Push-Up Advanced Push-Up Super Push-Up Super Push-Up and Fly One-Arm Push-Up Walk-Around Standing Side-to-Side Shoulder Stabilization Standing Up and Down Shoulder Stabilization Standing Circle (Clockwise / Counterclockwise) Shoulder Stabilization Standing Partner Resisted Shoulder Stabilization Kneeling Side-to-Side Shoulder Stabilization Kneeling Front-to-Back Shoulder Stabilization Kneeling Diagonal Shoulder Stabilization Kneeling Circle (Clockwise / Counterclockwise) Shoulder Stabilization Kneeling Partner Resisted Shoulder Stabilization Wall Push-Up: Two-Arm - Ball Wall Push-Up: One-Arm - Ball Wall Push-Up Plus: Two-Arm - Ball Wall Push-Up Plus: One-Arm - Ball Basic Ball Walkout (Hips) With Push-Up Intermediate Ball Walkout (Shins) With Push-Up Advanced Ball Walkout (Balls of Feet) With Push-Up
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