SWISS BALL PROGRAM 2

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THE SECOND STAGE OF EACH EXERCISE

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* it is my recommendation that you do the Swiss Ball Program 1
BEFORE commencing a Swiss Ball Program that uses weight such as this one

NOTE:
* move the weights SLOWLY - count 1 - 2 - 3 up and 1 - 2 - 3 down
* pause in the middle of the action - not the beginning or end of the action
* keep moving once you begin your set - pausing only in the middle of each repetition

*START POSITION:
*head and shoulders on Swiss Ball
*back flat - hips in line with knees and shoulders
*weights begin above as far away from you as possible while
maintaining soft elbows
*weights are in line and almost touching - a space for one finger only between weights
*shoulders down - away from ears

*ACTION:
* push the weights up over head
* trace the shape of an egg
* bring them together to ALMOST touch over your head

CRITICAL DISTINCTION
* your back is to remain flat throughout

CHEST (part ii)

*START POSITION:
*head and shoulders on Swiss Ball
*back flat - hips in line with knees and shoulders
*weights begin above as far away from you as possible while
maintaining soft elbows
*NOTICE that palms are facing each other at the top position

FOCUS:
*pectorals - between both shoulders at chest level above nipple line

*ACTION:
* while keeping the arms almost straight throughout the movement,
SLOWLY trace a big arc with the weights lowering them to the second position

CRITICAL DISTINCTION
*keep elbows soft at all times - NEVER straight or locked
*use a very light weight when learning the technique

BICEPS (part i)

*START POSITION:
*seated on Swiss Ball
*back straight - ribs and hips separated
*weights at ear level
*shoulders down - away from ears

*ACTION:
* push the weights up over head
* trace the shape of an egg
* bring them together to ALMOST touch over your head

CRITICAL DISTINCTION
* your back is to remain flat through

BICEPS (part ii)

*START POSITION:
*seated on Swiss Ball
*back straight - ribs and hips separated
*weights at ear level
*shoulders down - away from ears

*ACTION:
* push the weights up over head
* trace the shape of an egg
* bring them together to ALMOST touch over your head

CRITICAL DISTINCTION
* your back is to remain flat throughout

ARMS
Triceps

*START POSITION:
*seated on Swiss Ball
*back straight - ribs and hips separated
*weights at ear level
*shoulders down - away from ears

*ACTION:
* push the weights up over head
* trace the shape of an egg
* bring them together to ALMOST touch over your head

CRITICAL DISTINCTION
* your back is to remain flat through

LEGS

*START POSITION:
*seated on Swiss Ball
*back straight - ribs and hips separated
*weights at ear level
*shoulders down - away from ears

*ACTION:
* push the weights up over head
* trace the shape of an egg
* bring them together to ALMOST touch over your head

CRITICAL DISTINCTION
* your back is to remain flat through

SHOULDERS

*START POSITION:
*seated on Swiss Ball
*back straight - ribs and hips separated
*weights at ear level
*shoulders down - away from ears

*ACTION:
* push the weights up over head
* trace the shape of an egg
* bring them together to ALMOST touch over your head

CRITICAL DISTINCTION
* your back is to remain flat through

BACK

*START POSITION:
*seated on Swiss Ball
*back straight - ribs and hips separated
*weights at ear level
*shoulders down - away from ears

*ACTION:
* push the weights up over head
* trace the shape of an egg
* bring them together to ALMOST touch over your head

CRITICAL DISTINCTION
* your back is to remain flat through