Plank on the Ball

Wide Rowing

Start on your knees, resting your abdomen on the ball with your arms hanging down, holding small to medium weights. Keep your back straight.

Proceed to raise the weights to chest level, elbows pointed out. Push the elbows back and your shoulder blades together rhythmically. Repeat 10-20 times.

Plank on the Ball

• Overview

T-Stand

• Rotated Stretch
• Overhead Stretch, Kneeling
• Overhead Stretch, Straight

Kneeling Stretches

• Starting Position
• Quad
• Quad / Chest
• Quad / Chest / Arms

• Alternating Arms
• Fingers to Shoulder
• Arms Kickback
• Extended Arm Plank
• Overhead Arm Raise
• Lateral Arm Raise
• Elbows Kickback

Kneeling Weight Lifts

• Wide Rowing
• Fly
• Forward Raise
• Arm Kickback

Straight Leg Weight Lifts

• Wide Row
• Alternating Arm Raise
• Arm Kickback

Planks on the Ball Variation

• Kneeling Arm and Leg Raise
• Straight Leg Raise
• Bent Leg Raise
• Frog Legs
• Tuck and Pike