Plank on the Ball

Arm Kickback

Start on your knees, resting your abdomen on the ball. Make it more difficult by reaching behind you with the weights. Push the hand weights up rhythmically. Repeat 10-20 times.

Plank on the Ball

• Overview

T-Stand

• Rotated Stretch
• Overhead Stretch, Kneeling
• Overhead Stretch, Straight

Kneeling Stretches

• Starting Position
• Quad
• Quad / Chest
• Quad / Chest / Arms

• Alternating Arms
• Fingers to Shoulder
• Arms Kickback
• Extended Arm Plank
• Overhead Arm Raise
• Lateral Arm Raise
• Elbows Kickback

Kneeling Weight Lifts

• Wide Rowing
• Fly
• Forward Raise
• Arm Kickback

Straight Leg Weight Lifts

• Wide Row
• Alternating Arm Raise
• Arm Kickback

Planks on the Ball Variation

• Kneeling Arm and Leg Raise
• Straight Leg Raise
• Bent Leg Raise
• Frog Legs
• Tuck and Pike