Power Systems Power VersaBall - Single Leg Curl; Hip Extension; Push-up on the Ball

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
Single Leg Curl
START: Lying on the floor position one leg so
that the lower portion of leg and heel are in
contact with the upper portion of the ball when
the leg is straight. The other leg should is
positioned on the floor alongside the ball. The
arms can be positioned comfortably anywhere
along the side of the body. The closer the arms
are to the body the more difficult the drill.
ACTION: Contract the abdominals, hip flexor and
hamstring simultaneously to pull the heel in
towards the buttocks. Press the heel into the ball
throughout the movement. Continue to pull the
ball in until the ball is near or in contact with the
buttocks. Pause briefly then slowly return to the
starting position.
Hip Extension
START: Laying on the floor position the legs so
the lower leg and heels are in contact with the
upper portion of the ball when the legs are
straight. The arms can be positioned comfortably
anywhere along the side of the body. The closer
the arms are to the body the more difficult the
drill.
ACTION: Contract the abdominals, glutes and
hamstrings to press the hips upwards into
extension. Hold the extension for 2-5 seconds
and then slowly return to the starting position.
Push-up on the Ball
START
: Place hands on top of the ball and step
backwards to position the chest over the top of
the ball while the feet remain in contact with the
floor. The torso, hips and legs should now be
aligned in a straight line.
ACTION: Bend at the elbows until they are at 90
degrees. To reduce the strain on the shoulder
girdle, keep the elbows below the shoulders
during this exercise. Once the elbows are at 90
degrees pause briefly then extend arms till they
are straight.