Stability Ball (SB) Up & Down Planks

The SB Up & Down Plank develops hand strength, forearm strength, shoulder and chest strength and works to build up stability in the core area.

1. Lay over the top of a Stability Ball (SB), and walk yourself out to where you can maintain body control with hips/thighs/knees on the SB
2. When in stable position, put your forearms and elbows on the ground, as in a plank position.
3. To start the drill, shift your body weight and “step” up onto the right hand, then “step up” onto the left hand. You should now be in a “start position for a push-up on a stability ball.
4. Work to keep the body in a good, straight, stable position at all times – being able to control balance and stability.
5. Remember, the farther out you progress: from Hips, to Thighs, to Knees, to Shins, to Feet, to Up on Toes – the harder the exercise will be.
6. Once you’ve gotten into push-up position, reverse and lower yourself back to plank position with forearms and elbows on the ground.
7. Repeat for set number of reps and sets.
   – Beginners – 1 set of 10 to 12 reps
   – Intermediate – 2 sets of 10 to 12 reps
   – Advanced – 3 sets of 12 to 15 reps

* DON’T HAVE A STABILITY BALL

* You can do this with your feet on the sofa, on a chair or other secure bench

* If you want to purchase a Stability Ball – contact Coach Rozy at www.coachrozy.com

– Coach Rozy