STRENGTH TRAINING

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Stability Ball Roller Coasters

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Stability ball roller coasters use the stability ball as a pivot point to work both ends of your body; you push off from a squat with your legs in one direction, and then push back off the floor with your hands and shoulders in the other direction. It's a great warm-up exercise to loosen up the leg and shoulder muscles.

Muscles Worked
Shoulders
Legs

Starting Position
Lie facedown on a stability ball with your knees bent so that you are squatting on the backside of the ball. Extend your arms out in front of you about shoulder-width apart with your palms facing down toward the floor (see Photo 1).

Exercise

  1. From the starting position, push off the ground with your legs as you roll forward over the ball, landing with your weight on your hands on the floor with arms about shoulder-width apart, and straightening your legs behind you as you push off the floor. To do the movement correctly, imagine you are diving into the floor; keep you neck in line with your spine throughout the movement (see Photos 2 and 3).
  2. Next, explode back off your hands as you roll back over the ball into a squat position on the back side (see Photos 4 and 5).
  3. Move immediately into the next rep, repeating for a total of 16 repetitions. As you are progressing through the reps, increase the distance you dive out with your hands away from the ball since it will take you more power and control to push your body back over the ball to your feet.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.