Stability Ball

Purpose:

strengthen core and hip flexors while maintaining shoulder stability.

Starting Position:

• High plank position with hands on the ball.

Execution:

1. Pull one or both knees toward the ball.

2. Extend the legs back to plank.

Common Mistakes:

• Hips lifting too high

• Collapsing shoulders

Coaching Tip:

push the floor away with your hands.

Purpose:

strengthen glutes, hamstrings, and posterior chain.

Starting Position:

• Lie on your back with straight legs resting on the yoga ball.

• Arms by your sides.

Execution:

1. Press heels into the ball.

2. Lift hips upward into a straight line.

3. Lower hips with control.

Common Mistakes:

• Bending the knees

• Overarching the lower back

Coaching Tip:

squeeze the glutes at the top of the lift.

Purpose:

improve core stability, glute activation, and balance.

Starting Position:

• Place both forearms on the yoga ball.

• Knees or toes on the floor, body in a straight line.

Execution:

1. Lift one leg slightly off the floor.

2. Place it back down with control.

3. Alternate legs while keeping the torso stable.

Common Mistakes:

• Hips swaying side to side

• Losing pressure on the ball

Coaching Tip:

imagine balancing a glass of water on your back.