Stability Ball Only Circuit

We figured it was time to showcase a great piece of equipment, the stability ball! So here’s a workout all about this fancy object!

WORK IT WEDNESDAY WILL FEATURE A NEW WORKOUT FOR YOU EVERY WEEK, ESPECIALLY BENEFICIAL FOR OUR DANCERS!

The stability ball is a great piece of equipment that we use often. We decided to create a circuit using just it to show some extra love. You can mix in any other Work It Wednesday if want a longer workout. For this we just did all three exercises in a row, max reps (We were shooting for 15-20 reps per side. Then about 30-60 sec rest, and repeat 3-4 times.

  • SBall Push-up: This move is more about building up shoulder stability than simply getting better at push-ups. It’s very hard to stabilize. So first get comfortable holding a plank. Once it’s easy start adding very small elbow bends with elbows staying below your shoulders. Build up going lower & lower, with holds at bottom as able.
  • SBall Hamstring March: Great move to protect your hamstrings. Reverse plank with heels on the ball. The higher the ball is on your leg, the easier the move gets. Also, having hands out on the floor also increases ease. Simply march and try not to lose any of your hip extension each lift.
  • SBall Plank w/ Toe Tap: Featured Move It Monday a month ago, this is a great core builder. Don’t let your lower back arch and try to limit sway/rotation of the hips. Only reach leg out as far as you’re able.

Work It Wednesday will feature a new workout for you weekly to try! Tested with our dancers & by us!

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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