Champion Reactor Medicine Ball with Handle (Kelly, 6Kg)
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Good medicine ball drills and workout ideas. Keep them coming!
I’m not that familiar with what exercises are used in SS so these are just a bunch of exercises I would do in your situation. A lot of these depend on your range of flexibility and the strength of your joints but I suggest *Legs* **Lunges:** You could do standard lunges but you could expand this to include side lunges with a medicine ball/plate press if you feel that you can handle it. Hold the plate/ball in front of you and lunge to one side touching the plate/ball as far down and to the side as you can go. Explode up back to a standing position and press the plate/ball away from you, pull it back in. Repeat to the other side. Do this as quickly as possible. You can also do this with forward lunges/posterior lunges as your flexibility improves. **Glute Ham Raises:** Lay on your back with your feet elevated on a bed/box. Your legs should be bent comfortably. The difficulty of this exercise depends on how close your raised feet are to your butt. Now push off with your feet raising your legs/lower torso. You should feel this in your glutes/hamstrings. *Core* **Ball Transfers:** Lay on your back on the floor with a stability ball in between your fully outstretched arms. Simultaneously lift your arms and legs and transfer the ball to your legs and go down. Repeat by transferring the ball from your legs to your arms. Try not to let the ball touch the ground. Again, range of motion. **Choppers:** While standing with legs spread a little over shoulder width apart. Take a medicine ball/plate and reach down towards one of your feet; try to feel the stretch in your latissimus dorsi. If you’re not comfortable bending down at this point then go as far as you feel safe doing. Keeping your head in line with your arms raise the ball/plate diagonally upward so it points on the line traveling from your initial foot through the opposite shoulder. Try to do the raising portion as quickly/explosively as you can. **[Mountain get in a pushup plank position with your hands on an elevated surface like a bed/box/stability ball/door, arms extended. Keeping your body as straight as possible. Raise one knee up as high as possible (as if you were getting into a ball) and put it back down. Repeat with the other leg. Try and do this as quickly and continuously as possible. Shoot for 50 reps. **Standing Lockout Hold:** Take a medicine ball/plate and hold it above your head arms fully extended and locked out. Try and flex every muscle in your body. The weight of the plate isn’t the important thing here work on flexing everything (quads; don’t flex calves, keep your balance; grip the plate as tight as possible; squeeze your shoulders back so that you can squeeze the imaginary finger touching your Th1 vertebrae). 1 minute. *Arms/Shoulders* **Alternating Pushups:** Continue with the inclined pushups you’re doing. For one hand, put an object between your hand and the door so that your hands aren’t on the same plane, putting more weight on one side. Switch. **Straight Arm Standing Fly:** Get a 5 lb weight in each hand and fully extend your arms; start about 15-20 degs below parallel with your shoulders. Raise both weights up simultaneously above your head. During this lifting phase try and shrug your upper back/shoulder/trap area (imagine that someone is poking you in the Th1 vertebrae with a finger and you’re trying to squeeze it as hard as possible). Bring them down, repeat. Do not let your arms drop to your sides if possible. **Arm Circles (Clockwise & Counter/anticlockwise):** Hold your arms with 5 lb weights parallel to your shoulders. Rotate them clockwise/anticlockwise without stopping or dropping your hands. Do this for about 20-25 reps. Then of course you’ve got your standard dumbell shoulder presses/flyes. If you want, you can use resistance bands which are fantastic since you won’t be distracted by an external indicator and if you feel yourself failing you can take a step back and keep going as the resistance decreases. If you have [predator you can tie them to a post and use them as a substitute for cable machines (you don’t have to buy these; there are single strand ones available that won’t cost you 50 bucks). **Standing cross punches with rotations:** Tie the predator tube to the post and have one handle in each hand; stand away from the tie off point. Raise your hands, clencing the handles tightly, into a boxing stance. Punch with your rear fist. Focus on a full core rotation as well as punching forward explosively without stopping. Switch sides after 15-25 reps. If you feel close to failure and haven’t finished the rep count, take a step back and continue. **Tubing One Arm Rows:** Tie the tubes so that they are just below shoulder height. Your initial body positioning here is important because it really affects the range of motion you can use in this exercise. If you are starting with the right side – face the tie off point or stand rotated slightly clockwise to it. Have your left foot planted so that it is either perpendicular to the line b/t the tie off point and your body (or have your foot slightly pointed toward the tie off point, say b/t 45 and 90 degs). Do not move this foot during the motion, it is your anchor. while facing the tie off point (keep that left foot where you first had it!), grasp the handle with your right hand; your right arm is fully extended. Try and feel the stretch in your latissimus dorsi. Gripping the handle as hard as you can, pull back explosively using your upper/mid back muscles. Rotate your body so that your right foot takes a step back and your shoulders are in line with the tie off point. Keep your head facing the tie off point at all times during the motion. Picture an archer eyeing his target and drawing his bow. As you progress try and combine these into circuits of two/three/four. E.g. combine the straight arm standing fly with the arm circles or choppers with the one arm rows. Don’t stop in between exercises within circuits, only in between sets. Anyway if you’d like more exercises I’d be happy to provide more. Good luck with the workouts, keep us updated!