100 Program — Moderate Ball
Created by David Douglass. A moderate full-body home program using an exercise ball, performed 2 times per week. Complete 2 sets of 10 reps of each exercise for 100 total reps per session.
Dumbbell and Exercise Ball — Bridge Chest Press
Start in a seated position on an exercise ball while holding 2 dumbbells. Next, tighten your lower abdominals, squeeze your buttocks and then slowly walk your feet forward so that your buttocks are off the floor creating a "Bridge" with your body. Maintain your buttocks up and in a straight line with your spine. Next, push the dumbbells up overhead as you straighten your elbows. Lower dumbbells back down allowing your elbows to bend and repeat lifting the dumbbells in a chest-press motion.
Ball Seated Rows
While seated on an exercise ball, pull back on an elastic band in both arms as you bend your elbows. Maintain erect posture the entire time. Keep ball from moving by stabilizing through your spine and hips.
Exercise Ball — Plank
While kneeling on the floor with an exercise ball in front of you, use your hands/forearms and roll the ball forward so you can place your elbows and hands on the ball with your feet on the floor. Next, lift your body up and hold this position. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Push elbows into the ball, pressing chest away from ball and engaging abdominals.
Prone T Over Exercise Ball
Lie face down over an exercise ball with your elbows straight. Slowly raise your arms upward and return to original position.
Exercise Ball — Wall Squats
Start by standing up and leaning your low back up against an exercise ball on a wall. Your feet should be spread apart about shoulder width apart. Next, slowly bend your knees and lower your buttocks towards the floor. Knees should bend in line with the 2nd toe and not pass the front of the foot.
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