On the fourth day of the "Refine" Program we are moving into the core with targeted glutes, hamstrings, abs, and back exercises using the stability ball and dumbbells. You will notice that the ball provides resistance in both the concentric and eccentric phases of the contraction. 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.
The dynamic nature of the ball will require our muscles to respond quickly. The rounded ball will also provide a more resisted range of motion in many of the core exercises.
Tools used: Set of dumbbells plus a 55 or 65cm Stability ball.
Exercises:
Ball Supine Elevated Hip Extension
Quadruped Hip Extension DB
Ball Supine El. leg Curl
Quadruped Hip Extension DB
Ball Supine El. Hip ext single leg R/L
Ball Supine El. Hip ext single leg R/L Curl
Prone Over Ball Hip Ext.
Supine Bridge Ball Hip Ext: DB
Supine Crunch Ball
Supine Bridge Ball Hip Ext: DB
Supine Crunch Ball with Rotation
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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