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Swiss Balls: More Than Just Crunches


Completing the Swiss Ball Circuit

ACUTE EXERCISE VARIABLES FOR THE SWISS BALL CIRCUIT

Exercise

Rest

Intensity

Reps

Tempo

Sets


Supine Lateral Ball Roll

no rest

-1 to 2 reps

4-6 each side

212

3-4


Push-up

no rest

-1 to 2 reps

12 max

Slow

3-4


Supine Hip Extension + Knee Flexion

no rest

-1 to 2 reps

12 max

Moderate

3-4


Forward Ball Roll

no rest

-1 to 2 reps

10 max

333

3-4


Alternating Superman

90 seconds

-0 rep

Up to 10 each

Hold up to 10 sec.

3-4

NOTES:

  • After completing the first exercise, go immediately to the next, as indicated by "no rest". After completing the circuit of five exercises in the order shown, rest for 90 seconds for the first two to three weeks of training or until four circuits can be completed while maintaining optimum form. Once you are able to complete four circuits with good form, you may reduce the rest period to sixty seconds, again challenging the body.

  • Choose a weight or adjust the lever arm against your body by positioning on the Swiss ball such that on your first workout set you feel as though you could comfortably complete two additional reps. If you go harder than that, your form will deteriorate before you complete the workout! On the next circuits you can stop when you feel you could do one more rep.

  • A moderate tempo is a 1-2 up and 1-2 down count.

  • A slow tempo is a 1-2-3 up and 1-2-3 down count.

  • 333 = Roll the ball out for a count of 3, hold for a count of 3, and return to the starting position for a count of 3.

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