Ball on the Wall

Starting Position

This is the starting position for the next few exercises. Stand up with your lumbar spine against the Swiss ball, in a comfortable fit, and your feet slightly apart for stability. Move the feet a few inches to the front of you hips. Hold a small to medium size weight in each hand, low and to your side.

Ball on the Wall

• Overview
• Forward Raise and Twist
• Overhead, Bent Knees
• Overhead, Raised Leg
• Lateral Overhead
• Wall Walking

Add Weights

• Starting Position
• Curl
• Lateral Raise
• Upward Shoulder Rotation
• Overhead Press
• Arm Kickback

Bent Knees

• Starting Position
• Curl
• Lateral Raise
• Upward Shoulder Rotation
• Overhead Press

Raised Leg

• Starting Position
• Curl
• Lateral Raise
• Upward Shoulder Rotation
• Overhead Press

• Raised Leg with Bent Knee - Raise, Pull, Lift