Strength Conditioning - Weight Training Chart
 
Swiss Ball Exercises


Intermediate Swiss Ball Exercises

SEATED CIRCLES
CHEST PRESS
REVERSE TWIST
NORMAL SIT - UPS
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15 Deep Circles in each direction.
2 Sets of 12 - 15 lifts each side - with 20 seconds rest.
2 Sets of 10 - 15 turns each side with 20 seconds between sets.
3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
HIP ROLLS
BRIDGING
NORMAL PLANK
NORMAL OBLIQUE
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12 Slow rolls each side for 2 sets - 20 seconds rest between sets.
2 Sets of 12 - 15 lifts with 20 seconds rest between sets.
2 Sets of 45 seconds lift with 20 seconds rest between sets.
2 Sets of 15 slow lifts with 20 seconds rest between sets.
REVERSE BACK EXTENSION
SUPERMANS
SCISSOR LEG REVERSE CURL
LIFT AND TWIST
15 Slow lifts aim for 3 - 5 seconds per exercise.
2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.
Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.
Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds.


Advanced Med Ball Exercises

SEATED TWISTS
LYING MEDICINE BALL OBLIQUES
AROUND THE BODY
(SMALL BALL)
SEATED SIDE ROTATIONS
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12 - 15 slow turns each side. Breathe deeply throughout.
2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest.
2 Sets of 8 - 12 turns each direction with a light ball or tennis ball.
1 Set of 8 - 10 slow rotations each side. Hold for 3 - 5 seconds in down phase.
WEIGHTED GOLF SWING
SEATED ROTATIONS
LIFT ONTO CROSSED LEGS
WEIGHTED LEG EXTENSIONS
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Alternate sides for 30 - 45 seconds.
2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.
2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.
Work smoothly for 45 - 60 seconds, holding a small ball between feet.
WEIGHTED V-SITS
AROUND BOTH LEGS
THROUGH SINGLE LEGS
COOL DOWN
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Smoothly lift ball up to your feet. 12 - 15 reps 2 sets.
Pass small ball under both legs for 30 seconds each direction.
Alternate each leg coming up, passing the ball under then over for 60 seconds
Cool down trunk and leg rotation with supermans for 3-5 minutes.
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