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Swiss Ball Leg Day
Length: 45 - 60 minutes
Equipment Required: Stability ball,Yoga mat, Medicine ball
Circuits - Perform one set of each exercise and then repeat until 3 sets are complete
15 reps of each exercise, and planks in between are to be held for as long as you can. Repeat all until finished.
Warm Up: 5 minutes on machine of choice
1. Stability Ball Wall Squats.
Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with your tailbone, low- and mid-back. Your feet should be positioned 6 to 12 inches out in front of your body, feet hip-width apart and facing forward or turned out slightly. Place your hands on the front of your thighs. Inhale and slowly lower your body, rolling the ball down the wall simultaneously, but keeping contact with your tailbone, low and mid-back against the ball. Focus on dropping your hips under the ball and pushing your hips back to reduce potential stresses placed across your knees. Continue to lower yourself until challenged or until your thighs align parallel to the floor and hold this position briefly. Exhale and slowly push your body up away from the floor, focusing on extending your hips to bring them back underneath your body. Continue pushing upwards until your hips and knees are fully extended.
Kneel on the floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands and the whole body is in one straight line. This is very similar to the position you would take if you were about to do a push up. Press the forearms and hands firmly down, do not let your chest sink, press back through the heels. Keep the neck in line with the spine and broaden the shoulder blades.
3. Walking lunges with knee lifts
Standing with your hands on your hips, begin by taking a long step forward with one leg and lift up onto the ball of your back foot. Keeping your chest high and shoulders back, drop your hips straight down and lower your body until your front thigh is parallel to the floor. Don't let your forward knee move over your toes. Press your body up with your front leg and bring your trailing foot forward and up to hip height, continue by taking another large step forward with that leg. Keep the movement smooth and continuous.
4. Plank (see above description).
5. Stability Ball Hamstring Curls.
Lie with your back on a mat, placing the back of your lower legs and heels on the top of a stability ball. Position your feet hip-width apart on the ball with your toes pointing towards the ceiling. Gently contract your abdominal/core muscles to flatten your lower back onto the floor. Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise. Gently exhale and press your hips upwards off the floor into extension by contracting your glutes. At the same time press the back of your lower legs and heels into the ball for additional stability. Continue to press upwards until your legs and hips are aligned with your torso and legs. Exhale and slowly contract your hamstrings to move your heels towards your hips. Continue to pull your heels towards hips, raising your hips further off the floor. Inhale and slowly lower yourself back towards your starting position.
6. Plank (see above description).
7. Med Ball Bench Step Ups .
Equipment: Medicine Ball
Place one leg on the bench and step up, drive leg to 90 degrees to the medball which is held in hands.
8. Plank (see above description).
9. Hip Lift Progression.
Equipment: Yoga mat
Lie on your back with your arms at your sides, your knees bent, and your feet on the floor. Lift your hips toward the ceiling. Hold for one count, and then lower back down. Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine. To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips. Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
10. Plank (see above description).
11. Calf Raise.
Stand with your feet hip-width apart and facing forward. Exhale and slowly lift your heels off the floor keeping your knees extended and without rotating your feet. Hold your raised position briefly. Inhale and slowly lower your heels back towards the floor. Exercise Variation: From your starting position, bend your left knee to lift your left foot off the floor and perform single-leg calf raises. Repeat with your right leg.
Cool dow: 5 minutes on machine of choice followed by static stretching.