Personal Fitness Professional - March 2009 - (Page 26) [ exercise spotlight ] EXERCISES FOR THE CorBall Plus The CorBall Plus is intended for functional training exercises of varying difficulty. The unique design of the CorBall Plus allows for easy gripping during movements. WARm-Up Warm up your muscles with at least 10 minutes of movement, such as walking or riding a stationary bike. Follow the warm-up by stretching all your major muscle groups for 20-30 seconds each. Follow the same stretching routine for a cool-down after each workout. SQUAT AND REACH Start: While holding a CorBall Plus with both hands, extend the arms directly out in front of the body, elbows slightly flexed and feet shoulder-width apart or slightly wider. Keeping your weight over the heels, squat down until the tops of the thighs parallel the ground. Keep the knees directly over the feet. If your knees begin to go past your toes, reset your base, and focus on bending first at the hips and then the knees. action: Once in a squat position, explode through the lower body while lifting the CorBall Plus overhead, reaching with one arm. The feet will leave the ground for a brief second. When your feet return to the ground, return to start position and repeat. CORE ROTATION Start: Grip the CorBall Plus with both hands while lying face-up on the ground, knees bent 45°. action: Raise the upper body into a 45° angle. Slowly rotate the torso to each side, keeping the CorBall Plus in the center of the body. Perform this movement with the opposite side; repeat. REVERSE LIFT Start: Grip two CorBalls with the torso on a stability ball and feet extended behind you. Keep the elbows in a soft position. action: Place your arms in a relaxed position to the sides of the stability ball. Slowly start to lift your arms behind you while squeezing the shoulder blades together. 26 march2009 · www.fit-pro.com Exercises designed by Amanda Douglas, MA, NSCA-CPT http://www.fit-pro.com
For optimal viewing of this digital publication, please enable JavaScript and then refresh the page. If you would like to try to load the digital publication without using Flash Player detection, please click here.