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17.04.2014

Weighted exercise ball workouts, weight lifting shoulder pain - For You

Author: admin
Just what the doctor ordered: a circuit of total-body exercises that takes mere minutes and uses one simple tool—a medicine ball. Choose the heaviest weight you can handle for eight reps, and move from one exercise to the next with minimal down time.
Stand upright, hold the ball with both hands, and raise one leg in front of you with your knee bent. Place the ball on the floor in front of you and lie facedown with your arms and legs extended into an 'X' shape. Sit on the floor like you did for the side-to-side slam and place the ball in between your ankles, holding onto it with just your legs. Bend both knees to lower into a lunge, moving the ball to the inside of your front leg (B) then quickly passing it under your leg from hand to hand.
Twist your torso, pivot on your back foot, and swing the ball up and above the opposite shoulder, taking your gaze with the ball (B).


Extend your arms straight out in front (A) and twist the ball hand over hand to the right (B) and to the left (C), kind of like a steering wheel. A weighted ball is a great training tool because you can add it to almost any exercise to challenge your core stability and improve coordination.
Step your left leg out into a side lunge as you scoop the ball down and to the outside of your left thigh.
Place your right hand on top of the medicine ball (if this is too tough, modify on your knees). Bend your knees and lower into a curtsy (let your back heel rise up slightly), while bending your arms back, elbows close to your ears, so the ball goes behind your head (A). Allow your right heel to pivot off the floor and bring the ball up over your left shoulder. Press through your right heel to straighten your right as you reach the ball up and overhead, quickly reversing the lunge and scoop to the right.


Extend your spine, lift your chest and thighs off the floor, and roll the ball under your right hand.
Keep your abs tight and shift your weight to the right, trying to lift your left 'cheek' slightly off the floor (your knees will turn a little as you rock).
Quickly "chop" the ball down and across your right thigh, lunging as you pivot your left heel off the floor. Press through your left heel to quickly return to standing, grabbing onto the ball with both hands. Quickly roll the ball over to your left arm, catching it with your hand, and then pass it back to your right hand.



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