Video 672 | Refine Day 09 (30 minutes) with Lauren Eirk
Refine Program
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17-Apr-2025
On the ninth day of the "Refine" Program we are moving into some of the most effective hamstring and glute exercises using the stability ball and dumbbells. The ball actually creates an opportunity for the joints to be supported in many of the exercises. Not only that, the ball provides resistance in the eccentric phase of the muscle contractions. You will love these variations! 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:
Supine Ball Bridge with DB
RDL with DB
Supine Elevated Leg hamstring isometric
Supine Elevated Hip Bridge
Supine Elevated Leg Single leg curl
Supine Elevated Leg hamstring isometric (wide)
Supine Elevated Single Leg Hip Bridge R/L
Supine Elevated Leg Single leg curl R/L
Supine Elevated Single leg Bridge
Prone Over Ball DB Hip Extension R/L
Stanging Ball trapping with hip extension R/L
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
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