Stability Ball Workout
Stability Ball Choreography Pattern One:
-
step touch WIDE 8X (16 counts)
-
Lunge, wide leg, press ball down 2X, out at chest level 2X, figure 8 2X (16
counts)
-
squat and lift ball straight up 2X (arms straight and hold ball with palms)
-
squat and lift ball up to the right 1X
-
squat and lift ball up to the left 1XD
Stability Ball Choreography Pattern Two:
-
march 4X, cross tap 4X (1-12)
-
leg swing to a squat (13-16)
-
hip extension 2X (17-24)
-
toss ball up and catch (25-28), dribble 2X (29-30) and catch (31-32)
Stability Ball Choreography Pattern Three:
-
step touch 4X (try making a box) (1-8)
-
ball on the floor and hop side to side (9-16)
-
alternate leg out wide (17-20), slap the ball, alternate (21-24)
-
jump in, out, in and pick up the ball (25-32)
Stability Ball Choreography Pattern Four:
-
grapevine, march 4X (or jog) (toss up, dribble down on the march) (1-8)
-
single lunge back, ball forward 2X (9-16)
-
lunge (17-18), hip extension/ball up (19-20), lunge (21-22), in (23-24)
-
repeat above lunge/hip extension (25-32)
Stability Ball Choreography Pattern Five:
-
shuffle side to side 8X, dribbling on 1-2-3, catch on 4
Stability Ball Choreography Pattern Six (seated):
-
bounce, arms up and forward 2X
-
jacks (just knees bent or legs extended) 4X
-
step touch drawing a rainbow 8X
Strength/Stretch:
-
ball on the floor and lunge, roll ball side to side
-
turn to side and do split lunges, hold and stretch front of hip
-
stretch hamstrings
Abdominals/Chest/Core:
-
crunches, oblique crunches
-
bridge position, pelvic tilts
-
pushups
-
back extensions
On the Floor:
-
one legged hip raise (one leg on the ball and other leg extended up, lift and
lower hips)