07/15/2014
Good afternoon, I hope everyone is having a great week so far. I would like start this week off with a full body stability workout that is sure to be challenging and effective. Stability is an important attribute for everyone, whether you are an athlete or someone just looking to improve overall fitness. A stable body will lead to improved, squats, deadlifts, bench press, bent over rows etc.. Lets not forget that the more stable you are the less likely you are to sustain an injury. So lets get started!
1. Squat and reach- Hold a stability ball out in front of you with only slightly bent arms about level with your face. Squat down, bringing the ball to your left side, just above the left foot. Hold this position for three seconds, and then untwist the torso and return to standing position before repeating on the other side. Remember to initiate the squat by pushing your hips back as if your are going to sit on a chair. At the bottom of the move, your upper legs should be as close to parallel as possible to the floor bellow you. Another strong recommendation is to make sure that your knees are in line or behind your toes throughout the entire move; pushing your hips back will help with this. Perform 2-3 sets of 10-15 reps.
2. 1 Leg Romanian deadlift - Hold either a barbell, dumbbell, or a kettle bell by the handle in each hand. Stand on one leg keeping that knee slightly bent, perform a stiff legged deadlift by hinging (bending) at the hip, extending your free leg behind you for balance.
Continue lowering the weight until your back is parallel to the ground, and then return to the upright position. Remember that you don't want to flex your spine during this move, so push your chest out and your shoulders back the entire time. This may feel uncomfortable at first but it will keep you safe. I have found that with many of my clients using even light weight makes this move easier than no weight at all. If you are having trouble performing this exercise then limit the range of motion until you become more confident with the mechanics of the move. Perform 10 - 12 reps on one side then switch sides, for 2-3 sets.
3. Dumbbell bent over row with leg extension- Get on your hands and knees on a flat bench while holding a light dumbbell in your right hand to the side of your body. Raise the weight straight up until your upper arm is directly inline to the side of your body without allowing your elbow to flare out and at the same time extend your left leg behind you until it is straight. Lower the weight until your arm is fully extended at the side of your body and at the same time return your leg to starting position without resting your leg or the weight on the bench. After doing 15-20 reps, switch sides completing 2-3 sets on each side.
4. Dumbbell stability ball chest press- Sit on a stability ball with the dumbbells resting on your thighs. Keep your elbows in towards your sides and walk forward until your upper back and head are supported by the ball directly underneath you. Raise your hips forming the supine bridge position. Keep your elbows in and push the weights upward directly above your chest, then angle your elbows and the dumbbells until they form a 45 degree angle to your body. Slowly lower the dumbbells until your upper arms are parallel to the floor bellow you. Then push them back up to the starting position. Start with lighter weight at first until the movement becomes more stable then steadily increase the load. Perform 15-20 reps, for 2-3 sets.
5. Stability ball plank- Place your forearms on a stability ball and extend your legs one at a time directly behind you with your toes bent, and firmly on the floor. Your shoulders, hips and knees should form a straight line. Contract your abs and hold for 60 seconds. If you can't make it to 60 seconds in one shot, hold it for as long as you can resting no more than a minute, then repeat again and again until you reach 60 seconds in total. The wider your legs are behind you, the easier the move will be. Perform 2-3 sets.
Remember to warm up properly before starting any of these exercises to prevent injuries. Also let me know what you think of this workout after completing it. Have fun and stay safe!
