Video 676 | Refine Day 13 (30 minutes) with Lauren Eirk
30 Minutes
•
23-Apr-2025
On the thirteenth day of the "Refine" Program, the focus is the muscles of the back and shoulders groups, which often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dumbbells will be leveraged as resistance. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth.
Tools used: Set of dumbbells and a stability ball
Exercises:
Warm-Up spinal mobility
Bodyweight rear delt fly
Bodyweight shoulder flexion
DB rear delt fly
DB shoulder flexion
Standing Ball DB Row
Prone Over Ball Extension
Bilateral DB Row
Sidelying Shoulder Abduction
Bodyweight sidebend
Supine Elevated Bridge with DB Front Raise
Prone Over Ball Extension
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
55cm Stability Ball: https://amzn.to/2TZIgaw
65cm Stability Ball: https://amzn.to/2TZIgaw
Yoga Mat: https://amzn.to/2ZDSMrH
mc_17
Up Next in 30 Minutes
-
Video 675 | Refine Day 12 (30 minutes...
On the twelfth day of the "Refine" Program, the focus are the triceps and chest muscle groups, both of which are pushing muscles that often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dum...
-
Video 674 | Refine Day 11 (30 minutes...
On the eleventh day of the "Refine" Program, the focus are the quadriceps and calves, both of which are highly involved in actively fighting gravity and pushing away from the ground. The stability ball will help make some of these exercises possible, offering versatility in body positioning and s...
-
Video 673 | Refine Day 10 (30 minutes...
On the tenth day of the "Refine" Program we are jumping back into the upper body with complementary back and biceps focused training using the stability ball and dumbbells. We will train the powerful back muscles in some rowing variations and core stabilization. Experience a full biceps trainin...
