by Andre Noel Potvin
This tiny book packs a lot of info into 61 pages. The exercises are illustrated with photographs. There are unusual exercises that you don’t see in videos.
Sections:
Introduction
General Guidelines (tips and form pointers)
Body Diagrams (muscle charts front and back)
Ball size & Inflation
Ball Safety
Aerobic Training (discusses heart rate and perceived exertion)
Sample routine
Stretching (12 stretches with directions and photographs)
Exercises:
BALANCE
Knee lifts
basic roll out
Balance on ball
STRETCH
Hip flexor stretch
Kneeling shoulder twist
Side lying stretch
Quad/hip stretch
Hamstring stretch
Calf stretch
Back roll
Threading the Needle (shoulder & chest stretch)
Hip stretch
UPPER BODY
External shoulder rotations
Bear hugs
Erector spinae
Push-up (legs on ball)
Push-up (hands on ball)
Bench press
Standing triceps extension
Body ball flye
Neck crunch
Reverse flye
LOWER BODY
Wall ball squats
Reverse leg curl
Hamstring squeeze
Inner thigh ball squeeze
Kneeling ball squeeze
Standing side leg push
Standing calf raise
Toe pulls
CORE
Lateral pelvic tilts
Pelvic tilts
Side ball rollout
Jackknife
Bridge
Alternating arm/leg extension
reverse bridge
The ramp (side plank on ball)
Crunch
Ab rollout
Table top
Side leg lift
Isometric seated ab hold
Isometric supine hold
Crunch (legs on ball)
Unintentional Body Ball Safety Tips humor :
1) “Make sure there are no sharp or pointed objects near the ball”.
2) “Only one person should use the ball when performing an exercise”
Instructor comments:
Alta
2/29/04
