Chest

1. Protraction/Retraction Stab with Two Legs

 Starting Position- Start in the push-up position with the shins and feet resting on the ball. Make sure the scapulae are protracted.

 Movement Description- Keeping the body aligned and elbows locked, slowly allow the scapulae to retract, pause, then protract.

 Variations-           a. Use one leg

 2. Walk-Outs with Two Legs

 Starting Position- Kneel down on both knees with the ball placed under the body and hands placed on the ground.

Movement Description- Begin by “walking” forward on your hands using small steps. As you move forward, the ball will travel/roll under the hips and legs. Keep the body tight and aligned.

 Variations-           a. Use one leg

                                b. Clock Walks with Two Legs: As per walk-outs except when ball is near feet, using your hands, walk in a 180-360 degree circle.

 3. Push-Up Progression with Two Legs on Ball

 Starting Position- Begin in the push-up position with the ball placed under the hips and the hands placed on the ground. Keep the body completely aligned.

 Movement Description- Keeping the body completely aligned, perform a push-up.

 Progression:        1. Ball under:         a. hips

                                                                b. thighs

                                                                c. knees

                                                                d. feet

                                                                e. toes

                                 2. Same as above with one leg

 4. Push-Up with Hands on Ball, Feet on Floor

 Starting Position- Begin in the push-up position, with the body completely aligned, hands placed on the ball, and balanced on the toes. Avoid any scapular retraction.

 Movement Description- Perform a push-up keeping perfect body alignment and avoiding scapular retraction.

 Variations-           a. Hands on ball, feet elevated

                                b. 1-hand on ball, feet on the ground

                                c. Place a  ball under each hand, feet on the ground

 5. Pec-Deck with Two Balls, Feet on the Ground

 Starting Position- Begin in the push-up position while resting each forearm on a ball.

 Movement Description- Slowly allow the shoulders to horizontally abduct. Lower the chest until the arms are even with the torso; avoid any scapular retraction.