Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
Prone Push-up
START: Lie on the stability ball so the abdomen
is on top of the ball. Extend the arms out in front
until the hands are flat on the floor. Walk the body
forward until the lower shins and ankles are on
top of the ball. Keep the core muscles tight to
keep the torso, hips and legs aligned. The hips
should not sag downward at any time during this
exercise.
ACTION: Bend the arms until the elbows 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 and the original starting position is
attained.
Twists
START: Lie on the Power VersaBall® so that the
upper portion of the torso is positioned on top of
the ball. The feet should be firmly on the floor
with the hips elevated to parallel with the floor.
Have your spotter assist you with grabbing the
weight implement of choice (kettlebell, dumbbell,
medicine ball, etc.). Extend the arms positioning
the weight above the head. Always consult with
your trainer / coach to determine the appropriate
weight. Performing this exercise with excessive
weight could result in severe injury. Always have
a spotter ready to assist in the control of the
stability ball and weight if necessary.
ACTION
: Keeping the arms at full extension
rotate the upper body to one side while pressing
the upper torso into the stability ball. Continue
until the arms are parallel with the floor or through
your natural range of motion. Pause and then
rotate 180 degrees in the opposite direction. Now
return to the starting position. This completes one
repetition. Repeat for the prescribed number of
repetitions to complete one set.
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