Shoulders

1. Knee Tuck Press

 Starting Position- Begin in the push-up position, with the ball placed under the knees and the hands on the ground.

 Movement Description- Tuck the knees up to the body; the ball should roll and stop under the shins. Once the knees are in a tuck position, move the hands forward about 6 to 8 inches. Perform a shoulder press.

Variations-           a. Use a larger ball

 2. Pike Press

 Starting Position- Begin in the push-up position with the ball placed under the knees/shins, and hands placed on the ground.

 Movement Description- Keeping the knees extended, flex the hips to a 90 degree angle. Perform a shoulder press.

 Variations-           a. Use a larger ball

                                b. Use 1-leg

 3. Shoulder Complex Movements

 Movement Description- Perform any combination of shoulder movements.

 Example-

Shoulder Complex 1, Reverse Hyperextension/Press

Starting Position- Lie on top of the ball in a prone position; ball should be placed under the hips/thighs. Feet are held in the air, and hands on the ground supporting the upper body.

 Movement Description- Begin the movement by hyperextending the hips and raising the legs into the air. While the legs are in the air, perform a shoulder press.