Stability Ball Workout

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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)