Start:
Stand with feet
shoulder-width apart, bend
knees and hinge forward at
the hips with back parallel to
floor and abdominal muscles
tight. Grasp ball; straighten
arms directly below
shoulders with back straight
and head up.
Finish:
Slowly bend arms,
lift elbow up and back to one
side of body while rotating
trunk and upper body in the
same direction. Keep lower
body and head stationary
with abdominal muscles
tight. Slowly straighten
arms, return to start
position and repeat.
Start:
Stand with feet hip-
width apart and bend knees
slightly. Grasp ball, bend
arms and position hands in
front of stomach.
Finish:
Step forward and
bend front leg while rotating
trunk and upper body to
same side. Keep arms bent
and hands at waist height.
Straighten front leg, return to
start position and repeat.
B e n t o v e r r o w
Start:
Stand with feet
shoulder-width apart, toes
pointed outward slightly,
bend knees and hinge slightly
forward at the hips. Grasp
ball, bend arms and position
hands in front of chest with
head over shoulders.
Finish:
Straighten legs
and push hips forward
while extending arms over
head. Keep back straight,
head over shoulders and
abdominal muscles tight.
Bend legs, return to start
position and repeat.
S Q U At P r e S S
L U n G e t w I S t
XERBALL
®
MEDICINE BALL
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each
exercise selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform each exercise in a controlled manner, through
a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each arm to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a full
range of motion, increase rest time between exercise sets
or decrease repetitions.
—OR—
• If unable to achieve moderate to maximal muscular fatigue
following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between
exercise sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week
for maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
Before beginning this or any other exercise program,
you should always consult with your doctor or physician.
E X E R C I S E G U I D E
w w w. s p r i . c o m
