Ball on the Wall

Overview

These are exercises that can be done separately or joined together as an Around The World routine, as you build your own customized program. This workout series progresses in the degree of difficulty, engaging more and more of the core muscles as you advance. Like the other examples in this book, it is very important that you try to perform each exercise to perfection every time, in order to obtain the maximum benefit from the program.

The best exercise in this series, the Overhead Raised Leg/Bent knee, pictured here, is also the most difficult; don't be fooled by how easy it looks in the picture. Most of the weight here is supported by one single leg, bent, while the core muscles must work overtime to stabilize the body. Make sure you've mastered the simpler exercises before trying this one.

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