The Essential Medicina Ball Guide

Table of contents :
The Essential Barbell & Dumbbell Guide by Brad Moriarty , Cat Davidson (2016).pdf
Benefits Of Strength Training
Constructing A Fitness Program
Stretching & Safety
Dumbbells
Dumbbells: Leg Exercises
Dumbbells: Core Exercises
Dumbbells: Chest Exercises
Dumbbells: Back Exercises
Dumbbells: Shoulders Exercises
Dumbbells: Arms Exercises
Dumbbell Workouts
Barbells
Barbell Exercises: Legs
Barbell Exercises: Core / Abdominals
Barbell Exercises: Chest
Barbell Exercises: Back
Barbell Exercises: Shoulders
Barbell Exercises: Arms
Barbell Workouts
Página en blanco
The Essential Medicine Ball Guide by Brad Moriarty , Cat Davidson (2016).pdf
Benefits Of Strength Training
Benefits Of Using Medicine Balls
Constructing A Fitness Program
Measuring Your Success
Safety & Stretching
Equipment
Exercise Preparation
Lower Body Exercises
Core (Abdominals) Exercises
Chest Exercises
Back Exercises
Shoulders Exercises
Plyometric Exercises
Workouts

Citation preview

THE ESSENTIAL MEDICINE BALL GUIDE Hello, our names are Emma and Grant. We will be assisting you throughout this guide, giving you helpful tips and advice. We will help you train safely and with correct form so you can achieve the best results and fulfil your goals.

Many Medicine Ball exercises are compound, targeting multiple muscles groups. The categories reflect the more dominant muscle used in the exercise.

DISCLAIMER: Medicine Ball exercises may not suit all people. Always consult a health professional before beginning a fitness program. Author and publisher are not rendering medical advice of any kind, nor is this book intended to replace medical advice. Author and publisher claim no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this book. Any references to events, people, places, or entities in the essential collection books are purely fictitious and not intended to represent any actual event, person, place, or entity. The essential collection disclaims any likeness or similarities to actual events, people, places, or entities, and any such likeness or similarities are unintentional and purely coincidental.

THE ESSENTIAL MEDICINE BALL GUIDE

INTRODUCTION

BENEFITS OF STRENGTH TRAINING Whether you are wishing to lose weight, gain weight, improve your fitness, improve your performance in a particular sport, or simply feel healthier and happier, you can achieve your goals with the addition of strength training to your lifestyle. Aerobic exercise is essential, yet to really achieve the best results, you must combine cardiovascular exercise with strength training. Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of muscles. It is for all ages, all fitness levels and all body types. The benefits are endless, they include: • Decreasing body fat. As you train, your metabolism speeds up and burns greater levels of calories 24 hours a day. Strength training can even help reverse natural declines in your metabolism that occurs around the age of 30. • Increased muscle, bone, ligament and tendon strength, leading to fewer injuries and less health issues in later life, i.e. helping prevent osteoporosis. • Improving your posture – As you gain strength and learn great form, your posture will improve and you will stand straight and confident. • Increasing your energy – Greater stamina, flexibility and strength will give you more energy and enjoyment of all aspects of your life. • Improved performance of the systems within your body. Hair and skin look healthier, your lymphatic system works better at removing toxins. • Improves the functioning of your immune system. • Decreasing your resting blood pressure. • Elevated levels of HDL (good) cholesterol. • Decreasing the gastrointestinal transit time, therefore helping reduce your risk of colon cancer. • Improves balance and coordination. • Improves agility and flexibility. • Increasing your self-esteem – As you feel great, so also will you look great and your confidence levels will rise. Achieving targets and fitness goals will boost your mental and physical assurance. • Elevating your mood – exercise feels good.

2

THE ESSENTIAL MEDICINE BALL GUIDE

INTRODUCTION

BENEFITS OF USING MEDICINE BALLS Medicine Balls have been used in strength and conditioning training for at least 3000 years. Evidence of animal bladders filled with sand were found in Persia and later versions in ancient Greece were made from sewn together animal skins. Hippocrates used the balls with his patients to help with rehabilitation and injury prevention. They have been used to train Spartan soldiers, Egyptian gladiators, Elite soldiers and athletes from every field throughout history. In the late 19th century the terms health and medicine were one and the same, and it was about this period, the term medicine ball was coined. Medicine Balls help to train the body to function as a unit instead of separate parts. Exercises mimic natural body positions and movement speeds that occur in daily life and athletic situations. This functionality is a growing feature of many current forms of training. Functional resistance training with medicine balls improves dynamic elements of balance, explosion and sport-specific movement. It is recognized that strengthening through dynamic movements, improves balance and coordination, at the same time as great increases in conditioning and flexibility. Medicine ball training is also more cognitively stimulating than many isolated exercise programs and can be easily incorporated into group workout sessions involving all ages and fitness abilities. The unpredictable paths of movement and weight created by a flying medicine ball forces you to use entire muscle groups, adjusting and adapting to each new catch and each new release. Training correctly with medicine balls will increase your ability to perform complex movements and improve your performance in activities that involve chaotic movement. After learning how to safely and effectively train with medicine balls you can devise drills that closely match the movements of a particular sport. 3

THE ESSENTIAL MEDICINE BALL GUIDE

INTRODUCTION

CONSTRUCTING A FITNESS PROGRAM When you begin a fitness program, be clear about what you wish to achieve and set a realistic goal that you are going to aim for. This goal could be measured in weight, inches, fat percentage, timed achievements, desired clothing, blood pressure or cholesterol levels...... whatever works for you as an individual. Once you have established a long term goal, break this down into a series of short term progression goals. Think about the time you are willing and able to make available to achieve these goals, decide what time of day will best suit you and what environment you wish to train in. Choose a method of training that fits your personality; do you motivate yourself and like to train alone? Do you need the assistance and encouragement of others and may want to find a training partner or personal trainer? Remember, to get the best results, you need to enjoy what you are doing. Once you know what you are aiming for and how you are going to incorporate the training into your lifestyle you should make each session as beneficial as you can. • Take measurements/photographs before you begin so you can chart your progress. Keep a journal to record your combinations and progress. • Try to complete a training session every 2nd day. Ensure you alternate muscle groups and rest to each targeted area for at least 48 hours. • Each strength session should last from half an hour to an hour in length. • Follow the safety guidelines outlined previously, warming up, stretching, cooling down, hydration, nutrition etc. All are essential for your results and your safety. • Practise your form, be slow and controlled, watch yourself in a mirror, ask to be critiqued, it is crucial your muscles learn good habits from the start. •  Alter your workouts every few weeks, even if it is only the order of your punches, this will prevent your muscles adapting to your routine.

4

THE ESSENTIAL MEDICINE BALL GUIDE

INTRODUCTION

MEASURING YOUR SUCCESS Depending on your goals, the definition of a successfully achieved fitness goal shall be different for each individual. The best indicator of change is how you feel and what you are able to do now but unable to do before. Medical Results The doctor can tell you your cholesterol level, blood pressure, heart rate etc. These are all numbers that can be monitored for improvement throughout your fitness program and will provide great incentive for change as you help improve the quality and even length of your life. Weight on the scale Be careful when judging success by weight alone, fluctuations are common and misleading. You should only take a reading once a week, at the same hour of the day. Remember as you lose weight in fat, you are also gaining muscle weight and your standard scales do not distinguish the difference. Photographs/Mirrors You know your body better than anyone and you will recognise the changes in the mirror. A series of photographs taken as you progress can be a great motivator as you can celebrate your achievements. Clothing If your goal is weight loss – an item of clothing that you desire to wear can be a strong measure of success. Donating or re-sizing clothing which is too large will help prevent you returning to old bad habits. Abilities If you can run further in a certain time, lift a greater weight, do more reps, stretch further, jump higher, score more tries, play with your children longer - anything that is important to you, use that as a marker for success.

5

THE ESSENTIAL MEDICINE BALL GUIDE

INTRODUCTION

Using a BMI chart Your Body Mass Index should be 20 - 25. A BMI of over 30 carries a definite health risk. You can calculate your BMI using the following formula: BM I = Weight (kg) / height² (m) You can also plot your height and weight on the chart below and see if you come within the healthy weight range.

Be aware - These charts tell you how much you should weigh based on your height alone, this can be misleading, especially for bodybuilders and athletes who carry more muscle than fat. Muscle is heavier by volume than fat. A sporting athlete weighing 80kg will usually appear slimmer and more toned than another person of equal weight and height It may be better to use a body fat percentage calculation to measure your true body fat. A health professional will be able to assist you to correctly complete an assessment.

NEVER CONTINUE TRAINING IF YOU FEEL PAIN

Results come from correct technique, do not continue to do repetitions if your form is no longer correct. Consult a doctor before starting training if you have any injuries or illness.

6

THE ESSENTIAL MEDICINE BALL GUIDE

INTRODUCTION

SAFE TRAINING STRATEGIES Before beginning a training program, it is recommended to discuss your plans with a health care professional, especially if you have not exercised for a few years, are over 35 years old, overweight or suffering from a health condition.

Before training always stretch out and warm up your muscles.

A proper warm-up will elevate the heart rate and increase blood flow to the working muscles which results in less risk of injury, improved performance and decreased muscle stiffness. Additional benefits of warming up include physiological and psychological preparation for your workout. Stretching a cold muscle can increase the risk of injury from pulls and tears, it is better to do gradual aerobic exercise before stretching. Make sure you stretch the muscles that will be stressed during exercise. A suggested warm-up would be light jogging or skipping with some body weight exercises such as push ups combined with some static stretches.

Maintain correct posture and technique

To get the most out of your workout and to reduce your risks of injury, you must pay close attention to your posture and to the way you are performing each exercise. Never twist or arch your back. Keep your body well balanced, stabilize your core, and control each movement. Focus on what you are doing and which muscles are in use.

NEVER CONTINUE TRAINING IF YOU FEEL PAIN Stay hydrated throughout your workout Have a bottle of water at hand; drink every few minutes, your performance will suffer if you are dehydrated.

Don’t forget to breathe Take strong deep breaths. Breathe out during exertion (the difficult part of the exercise) and breathe in on the return (the easy part). Exhaling through your teeth with a hissing sound can help when you are focused and your muscles are contracted and working hard.

7

THE ESSENTIAL MEDICINE BALL GUIDE

INTRODUCTION

After your work out, cool down

A cool down is a gradual yet continuous decrease in exercise along with stretching and rehydration. About 5-10 minutes of light aerobic activity will help to prevent blood from pooling in peripheral dilated veins and decrease the likelihood of fainting or muscle cramping whilst also helping to break down any lactic acid that may still be present in your muscles. 5-10 minutes of static stretches help muscles to relax, realign muscle fibres and re-establish their normal range of movement.

Rest and Recovery

Resting between sets is essential to recover your muscles capacity. Do not make it too short a time or your muscles will not have sufficiently recovered and you will be unable to perform to the best of your ability, but do not wait too long or your heart rate will decrease and you will lose focus. Between 60-90 seconds is a balanced amount of recovery time. Use the time to have a drink, stretch or just breathe deep. Resting between training sessions is crucial; your muscles are growing during the recovery time. Do not over train, as your muscles will not have had time to repair themselves. Alternate muscle groups, take rest days where you do no training at all and get plenty of quality sleep.

Follow good nutritional habits

It is crucial for growth and recovery that you give your body sufficient fuel to operate and a good balance of protein, fibre, carbohydrates and fats to stay healthy and achieve your fitness goals. Eat regularly and well, avoid processed food, saturated fats and too much alcohol.

Stay healthy

An additional safety tip regards hygiene, there are many bacteria and viruses that flourish in a gym environment (even your home gym), always use your own towel, wash your wraps, wipe down the bag with a disinfectant spray and wash your hands before eating, common sense can prevent illness. 8

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

STRETCHES - REASONS TO STRETCH • Correct stretching is useful for increasing flexibility and therefore will help with both injury prevention and injury treatment. • If you give a muscle or tendon greater range of motion when it is passive, it will be less likely to experience tears when used actively. • Combining a warm up and stretching before exercise will ready the muscles for activity and decrease the likelihood of injury. As the nerves to muscle pathways are primed, co-ordination will improve and you will feel a decrease in muscle tension. • As you stretch, your muscle fibres elongate and blood flow increases to the muscles, ligaments and tendons, providing the cells with more oxygen and nutrients. • Combining a cool down and stretching after exercise will help slow your breathing and heart rate and help prevent the onset of muscle soreness. It can also help prevent the pooling of blood in large muscles, and aid the removal of waste products such as lactic acid. • Stretching weaker muscles as well as stronger ones, helps to decrease muscle imbalance and consequently joint stress. • When you increase the flexibility of the shoulders, neck and upper back you may find improvements in your breathing. • Stretching feels good, helps you to relax, prepare, and enjoy your time and your body. • Stretching promotes faster recovery and sets your body up for your next exercise session.

9

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

METHODS OF STRETCHING There are several methods of stretching: Static, Dynamic, Ballistic (Bouncing), and Proprioceptive Neuromuscular Facilitation (PNF). It is recommended for most athletes to use static stretching as it is least likely to cause injury. • Gently warm up the body prior to stretching. • Slowly move your joint towards its end range of motion. • Stop when you feel a comfortable pull. • Hold end position for 20-40 seconds, you should feel the muscle loosen. • Never bouncing upon the stretch point, or force the joint. • NEVER STRETCH TO A POINT OF PAIN • Start from the neck and move down the body throughout your stretches, you will then have the advantage of added flexibility from previously stretched muscle groups. • Alternate sides of your body. • Alternate between agonist and antagonist (opposing) muscles (e.g. triceps and biceps) • As with exercises, follow correct form during the stretch. • Be controlled and remember to breathe deeply through each stretch. • Stretch repeated times on each muscle, especially those where you feel most tightness.

STRETCHING SUGGESTIONS NECK EXTENSION 1. Stand tall, shoulders back and down, core switched on. 2. Gently tip your head back until your eyes are looking up to the sky, you should feel the stretch under your chin. 3. Hold this position for 5-10 seconds. 4. Return to the midline position before repeating.

10

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

CHIN GLIDE (Neck Extensors) 1. Stand tall, shoulders back and down, core switched on. 2. Slowly glide your chin forward (like a chicken) and then retract your chin and drop your chin down toward your chest. 3. Hwold each position for 5-10 seconds. 4. Return to the midline position before repeating. NECK ROTATION (Neck Rotators) 1. Stand tall, shoulders back and down, core switched on. 2. Gently rotate head to one side so your chin comes round and you can look over your shoulder. You should feel the stretch up the side of your neck you have turned away from. 3. Hold this position for 5-10 seconds. 4. Return to the midline position before repeating.

LATERAL NECK FLEXION 1. Stand tall, shoulders back and down, core switched on. 2. Gently bend your head to one side so your ear gets closer to your shoulder 3. Hold this position for 5-10 seconds. 4. Return to midline position before repeating on the other side. 5. To gently increase intensity you can place your hand over your head to help bring it a little closer to your shoulder

TRICEP STRETCH (Triceps Brachii) 1. Place one palm flat on your upper back, with your elbow pointing towards the ceiling. 2. Use your other hand to gently pull the elbow in towards your head. 3. Hold this position for 20-40 seconds. 11

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

BICEP STRETCH (Biceps Brachii, Forearm) 1. Extend one arm straight out in front of you. 2. Grasp the top of your fingers with your other hand and pull them gently back towards your body. 3. This stretch can be performed with your fingers pointing up or down, you will feel a different level of intensity in each position. 4. Hold this position for 20-40 seconds. 5. Repeat the stretch on your other arm. DELTOID BAND STRETCH (Deltoids, External Rotators, Triceps) 1. Stand tall, feet hip-width apart, focus in front. 2. In your right hand, hold a stretch band over your shoulder. Grasp the free end in your left hand. 3. To stretch your upper (right) shoulder, pull down on the band, so now your left arm is straight and down near your buttocks. 4. To stretch the lower (left) shoulder, pull the band up with your right hand so your right arm is straight up above your head. 5. In each position, squeeze your shoulders together and hold the stretch for 20-40 seconds. CHEST STRETCH (Chest, Anterior Deltoid) 1. Stand in a doorway or next to a stable vertical surface. 2. Raise one arm to shoulder height with your elbow bent at 90 degrees. Place your lower arm flat against the upright. 3. Take a small step forward to stretch your arm behind. Open your chest out, and to maximize the stretch turn your torso slightly away from your straight arm. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other side.

12

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

PECTORAL TOWEL STRETCH (Chest, Anterior Deltoid, Biceps) 1. Stand tall, feet hip-width apart, focus in front. 2. Grip a length of stretch tubing behind your back, hands about shoulder width apart. 3. Switch your core on and maintain a straight back and neck, as you pull both arms back and squeeze together your shoulder blades. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating. OVERHEAD STRETCH (Latissimus Dorsi, Triceps) 1. Stand tall, focus in front, feet hip-width apart. 2. Lace your fingers together and stretch your arms up so your arms are straight. 3. Keep your neck in neutral alignment and hold this position for 20-40 seconds. 4. Gently bend over to one side maintaining straight arms, do not lean forward or backward. 5. Return to a relaxed position before repeating. 6. As a variation kneel down on one knee as you bend over to one side. EXERCISE-BALL ARCH (Abdominals, Chest, Shoulders, Spine) 1. With an exercise ball under your back, lie down facing the ceiling, plant your feet hip-width apart. 2. Switch your core on, place both hands behind your head, elbows up and back as you squeeze together your shoulder blades. 3. Maintaining a neutral neck alignment, curve your back to the shape of the ball and take deep breaths. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating.

13

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

CROSS-OVER KNEE (Chest, Anterior Deltoid, Biceps) 1. Sit down on the ground with one leg straight out. Bend your opposite leg and place your foot over your straight leg next to your knee. 2. Hug your knee into your body using your opposite arm; place your free hand on the floor for balance. 3. Sitting as straight as you can, twist your torso round away from your knee until you feel the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. PIRIFORMIS STRETCH (Piriformis) 1. Lie on your back on an exercise mat. 2. Bend one knee up towards your chest. 3. Grasp your knee with your opposite hand and pull gently across your body. Keep your shoulders and buttocks on the ground. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus) 1. Sit with a straight back, core switched on, shoulders back and down, and your focus in front. 2. Lift up one foot and place it so the ankle is resting just above the other knee. 3. Press down gently on the raised leg until you feel the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg.

14

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus) 1. Lie down with your feet towards a wall. 2. Switch your core on, focus upward. 3. Raise your right foot and place the sole of your foot on the wall. Lift up your left foot and place it so the ankle is resting just above the right knee. 4. Press gently away on your left knee until you feel the stretch. 5. Hold this position for 20-40 seconds. 6. Repeat on the other side of your body. 7. As a variation, incorporating a balance challenge, stand in a squatting position with one foot raised and placed above the opposite knee. LOWER BACK STRETCH (Erector Spinae, Latissimus Dorsi) 1. Grasp your hands together behind your knees. 2. Pull your upper body forward so your arms are straight. 3. Straighten your legs completely. 4. Pull your stomach in. Imagine a string is attached to the very lowest point on your spine and someone is pulling that string upward. 5. Do not round your back too much. 6. Hold this position for 20-40 seconds. 7. Slowly uncurl to standing before repeating CROSSED BACK STRETCH (Trapezius, Rhomboids, Erector Spinae) 1. Sit on the floor, knees bent a little, core switched on, focus in front. 2. Cross one arm over the other and grasp the back of each outer thigh with each hand. (Just above your knees) 3. Sit back into the stretch and hold for 20-40 seconds. 4. Return to a relaxed position before repeating. 15

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

UPPER BACK STRETCH (Rhomboids, Deltoids, Trapezius, Latissimus Dorsi) 1. Switch your core on, focus in form. 2. Grasp your hands together. 3. Stretch your arms straight out in front of you without locking your elbows. 4. Hinge at your waist and push forward. 5. Keep your head and neck in neutral alignment. 6. Hold this position for 20-40 seconds. 7. Return to a relaxed position before repeating. HIP STRETCH (Iliopsoas, Rectus Femoris, TFL, Obliques, Erector Spinae) 1. Step a large step forward with one foot. 2. Bend you front knee and position an exercise-ball under your buttock. Keep the majority of your weight in your legs. 3. Drop your back knee to almost touch the floor. 4. To initiate the stretch, squeeze your glutes and tilt your pelvis forward. Imagine that your pelvis is a bucket full of water and you wish to tip some of the water out behind you. 5. Hold this position for 20-40 seconds. 6. Repeat on the other side of your body. SUPINE HAMSTRING STRETCH (Hamstrings) 1. Lie down on your back with a doorway or a stable vertical surface at around the level of your knees. Switch your core on, focus upward. 2. Grasp the back of one thigh with both hands, pull your leg up and gradually straighten your leg against the wall. 3. Maintain a flat back and keep your other leg flat on the floor. 4. Hold this position for 20-40 seconds. 5. As you increase your flexibility you will be able to move closer to the wall and straighten your leg completely to 90 degrees. 6. Repeat on your other leg.

16

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

HAMSTRING STRETCH (Hamstrings, Gastrocnemius) 1. Sit down on an exercise mat with your legs out in front. 2. Holding a stretch band in both hands, run it under one foot. 3. Maintain a straight leg; pull your toes towards you to initiate the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. STANDING QUAD STRETCH (Quadriceps, Hip Flexors) 1. Stand tall, focus in front, core switched on. 2. Lift one foot behind you and grasp it with the same hand, bringing your heel towards your buttocks. Use your free hand for balance 3. Push your hips forward. Hold this position for 20-40 seconds. 4. Return to standing before repeating. 5. As a variation for tight muscles, place a stretch band around your ankle, holding the ends over your shoulder and pulling your leg gently upward behind you. LONG ADDUCTOR STRETCH (Gracilis, Adductors Magnus, Brevis, Longus) 1. With feet spaced wide apart and angled slightly outward, lean over to one side, transfer your weight and put both hands onto one knee. 2. Drop down a little so your weighted knee is bent into a squat and the other is stretched straight. 3. To maximize the stretch push gently with your hands. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg.

17

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

SHORT ADDUCTOR STRETCH (Pectineus, Adductors Magnus, Brevis, Longus) 1. Sit on the floor with your knees bent and the soles of your feet pressed together. 2. Sit straight, core switched on, focus in front. 3. Place your hands on your ankles and gently press your knees down with your elbows until you feel a comfortable stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating. GASTROCNEMIUS CALF STRETCH (Gastrocnemius) 1. Place one foot a step forward in front of the other. Chest up, focus in front. 2. Lean forward and place both hands on your front knee 3. Keeping most of the weight in your back leg, lower your heel until it touches the ground. If you can stretch further, lift your rear foot toes up towards your shin. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. CALF STRETCH (Gastrocnemius, Soleus) 1. Stand tall, focus in front, core switched on 2. Place the toes of one foot on the edge of a stable ledge. 3. Let your heel drop down over the edge. (The ledge should be high enough that your heel does not hit the ground as you are stretching) 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. 6. As a variation, find a low stable ledge where you can stand with both feet at once and lower your heel simultaneously. Hold something for support. 18

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

MEDICINE BALL DESIGN Modern medicine balls are found in all different colours, shapes, sizes and styles and are usually made from leather, vinyl or polyurethane and filled with various heavy, impact absorbing materials such as sand, rubber chips or synthetic gel depending on desired density and weight. Some are available with built in handles for easier grip. In many available ranges, the size of the ball remains the same as the weight increases.

Choose a size and weight that fits your needs and your fitness/ sporting requirements. Medicine balls range from under 1kg up to 12kg. Lighter balls can be used in training for balance, coordination, conditioning and flexibility. Heavier balls can be used for strength and power training. Always ensure that you use a weight that is not so heavy that it compromises your technique or control. If you are working with a partner choose a weight that is within both your capabilities of safe control. When buying a set of medicine balls, it is advisable to start off with a range that includes a top weight that you feel you can control with good form. You can purchase heavier balls when you feel you are ready. Have a good range that are only a few pounds in variation, you want to progress gradually, not in big jumps that can cause injury and poor technique.

19

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

EQUIPMENT OPTIONS BALL HOLDER Ball trees are available in both one sided and double sided versions. They are used to store all sizes of medicine balls for convenience, safety and to save space. REBOUND TRAMPOLINE A mini trampoline set up on an angled stand allowing you to rebound a ball back to you without having a partner. You can adjust the angle to target different muscles. AN EXERCISE MAT A mat creates a comfortable, clean layer between your body and the floor, for use during stretches and exercises. An alternative is to use EVA Foam Mats which can be linked together to fit any area. A TOWEL & WATER BOTTLE A towel is ideal for placing down over equipment for additional hygiene. A towel is also required to wipe off sweat to keep your grip secure on the equipment. Keep a bottle of water close at all times so you can re-hydrate in your rest periods. A BALANCE BOARD/BALANCE BALL A balance board/ball will add instability for more advanced exercises working on your balance and coordination. It is advisable to have a partner to assist (Spot) you in case you lose your balance.

20

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

MEDICINE BALL SAFETY GUIDELINES • Medicine ball training is not for those who are just entering an exercise program; it is a form of exercise that should be progressed to after successfully training for flexibility and core strength. • Wear suitable footwear when training, for grip and protection. • Use a suitable environment with ample space for you and your partner. • Train on a flat stable surface that will not be damaged if a medicine ball is dropped or bounced. i.e. Rubber gym flooring • Don’t train near children or animals; they are distracting & unpredictable. • When picking up a medicine ball from ground level, bend your knees, keep your back straight and stand up by pushing through your legs. • When doing exercises where you are lying down, ensure you keep your lower back in contact with the ground throughout. • Have a range of ball sizes available and use the appropriate one for each exercise. Do not use a weight that compromises your safety or form. • Start with lower intensity movements before progressing to the higher intensity exercises. • In all exercises, but especially those where the ball is travelling through the air, be centred and present in the moment and in your action. • Stay in control. You must always be in control of the medicine ball, if you get tired and begin to lose form, take a break or drop to a lower weight • As with all training, be sure to repeat medicine ball exercises on both sides of the body in order to maintain balance and prevent injury. THROWING • Always ensure your partner is ready to receive the ball. • During standing medicine ball throws/passes make sure your feet are planted firmly before you throw. • Fully extend your arms after each throw. • Think about your form and control, not the distance you are throwing. CATCHING • Keep your focus on the ball throughout. • Catch with extended, open hands, positioned close together. • As you make contact with the ball, allow your arms to flex and absorb the impact. • If a ball is thrown wildly, do not go off balance and try to catch it. • If the ball is thrown from a long distance, catch to one side; do not stand directly in the path of the ball. 21

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

SWITCHING YOUR CORE ON TORSO STABILIZATION As in all forms of exercise, it is essential to protect your body from injury whilst using Medicine Balls. A great place to start is with the stabilization of the muscles in your core. Both the inner and outer core muscles help support and protect your spine. It is your spine that facilitates the movement and functioning of all actions, and correct technique and stabilization is essential for protection and for your performance results. Repeatedly practise ‘switching your core on’ and remind yourself to forcefully contract and stabilize your torso/core muscles during exercise. Stand tall / Sit upright Brace your abdominal muscles (Imagine a corset being pulled tight) Tighten and lift your glutes (buttocks) Tighten and squeeze your pelvic floor (Imagine stopping yourself peeing) Retract and depress your scapula (shoulder blades)

For seated and lying exercises: Follow the steps as for standing, switch on your core, align your body correctly and follow perfect form. OVERHEAD CAUTION: Before attempting any overhead exercises, individuals with lower back or blood pressure problems should ask the advice of their doctor. Never strain your neck or back. NEVER CONTINUE IF YOU FEEL PAIN Results come from correct technique, do not continue to do repetitions if your form is no longer correct. Consult a doctor before starting training if you have any injuries or illness.

22

THE ESSENTIAL MEDICINE BALL GUIDE

PREPARATION

FINDING THE HINGE CORRECT FORM FOR SQUATTING To ensure proper form during many medicine ball exercises it is necessary to learn where the hinge point is on your body. You do not want to hinge from your waistline, but from your hips. By doing this you will gain maximum power from your hips, legs and glutes and will help avoid injury and stress to your back and spine.

1. Stand straight; Lift one leg up to find the hip crease where your leg joins your body. This is the hinge. 2. Place both hands on each side of this hinge point and have your feet firmly planted hip width apart. 3. Keep your focus ahead of you and your weight back in your heels as you bend your knees. As you sink lower, your buttocks should push back as though you were going to sit down. Your shoulders should remain pulled back and down and your chest open. 4. Another check you can perform to ensure you are in the right position is making sure your knees do not go forward over your toes. 5. Stand up by using your glutes and legs – it should feel like you are trying to push your feet through the floor. You should also push your hips forward strongly as you stand up.

A helpful practise method is to lower yourself over a chair until you almost touching the seat with your buttocks. 23

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

LEGS It is essential to have a strong base to build on for a healthy body, and that means strong legs. Work with moderate weights when completing leg exercises, your own body weight will provide most of the resistance required To create a proportioned body and well developed legs, be sure to exercise the front (Quadriceps) and back (Hamstring) muscles of the thigh, as well as the Calves. Stretch well before exercising your legs and warm up through light exercise or cardio to ensure you achieve your best results during your workout and avoid injury. Quadriceps: Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius Hamstrings: Biceps Femoris, Semitendinosus and Semimembranosus

24

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

STATIC LUNGE (Quadriceps, Hamstrings, Gluteus Maximus)

1. Position your feet so you are standing with one foot behind the other about a meter apart. Your front foot should be flat on the ground; your back foot can be up on its toes. 2. Grasp a Medicine Ball in both hands and hold it centrally, level with your upper chest, elbows by your sides. 3. Switch your core on, focus in front and then with a straight back, lower your upper body straight down, do not allow your knee to go further forward than your toes. 4. Your back knee should be lowered until it is almost touching the ground. 5. Hold for a second at the bottom of the lunge and then exhale as you drive down through your heel to return with control to standing. 6. Balance your set by switching between legs.

When performing a lunge, imagine you are like a carousel horse and can only move straight up and down 25

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

REVERSE LUNGE (Gluteals, Hamstrings, Triceps, Quadriceps) 1. Stand with your feet shoulder-width apart, focus in front, core switched on. 2. Grasp a Medicine Ball with both hands; hold it above your head with straight arms. 3. Move into the reverse lunge position by stepping one leg backwards for about one meter. 4. With a straight upper body, shoulders back and down and eyes forward, drop your hips straight down until your back knee is almost touching the ground. Your front knee should not go forward over your toes. 5. While you are lunging backward, keep your hands above your head. 6. After a pause in the lunge position, push yourself back up to a standing position. Push down through your feet and contract your glutes to rise back up. 7. Bring both feet back level and lower the ball back down. Repeat the exercise using your other leg to lunge back.

When performing a lunge, imagine you are like a carousel horse and can only move straight up and down.

26

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

SIDE TO SIDE STATIC LUNGE (Gluteals, Hamstrings, Quadriceps, Core)

1. Stand with your feet planted wide apart, toes pointing slightly out. 2. Grasp a Medicine Ball in both hands and hold it centrally in front of your chest with your elbows by your sides. Switch your core on, focus in front; bend your knees a little. 3. Hinge forward from your waist and rotate your shoulders to one side, straightening your arms and bringing the ball down in a steady, controlled manner to touch the floor on the outer side of your foot. Keep your back flat and don’t allow your knee to go beyond your toes. 4. Hold for a few seconds at the bottom of the motion before pushing up through your heel and following the same path of motion to return to the central start position. 5. Balance your body by switching between sides and gradually increasing your speed and the weight of Medicine Ball as you improve your strength and ability.

Maintain a strong core and a flat back throughout the exercise. Keep your neck and spine in neutral alignment. 27

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

SQUAT JUMP (Quadriceps, Glutes, Hamstrings)

1. Stand feet shoulder-width apart. Ensure your core is switched on, maintain a straight back and focus in front. 2. Grasp a Medicine Ball with both hands, hold it centrally in front of you with straight arms. 3. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Keep your chest up and do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 4. Exhale as you push off from your toes and thrust your hips forward to jump up into the air still holding the ball down with straight arms. 5. When you land, absorb the impact by landing on your toes, bending your knees and dropping straight into the next squat.

Power upward by thrusting through your hips

28

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

SQUAT PRESS (Quadriceps, Hamstrings, Glutes, Back, Deltoids)

1. Stand with your feet shoulder-width apart. Switch your core on, maintain a straight back, focus in front. 2. Grasp a Medicine Ball with both hands; hold it centrally in front of you. 3. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 4. As you squat, bring the ball down between your legs to touch the floor. 5. Stand up, pushing down through your heels, thrusting your hips forward and bringing the Medicine Ball straight up along the line of your body, until it is raised over your head on straight arms. 6. As an advanced variation, try jumping into the air as you come up out of the squat.

Power upward by thrusting through your hips. 29

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

PISTOL SQUAT (Quadriceps, Gluteals, Hamstrings, Abdominals)

1. Stand holding a Medicine Ball in both hands in front of your torso. 2. Switch your core on, focus in front. 3. Raise one leg of the floor and hold it in an extended straightened position. 4. Push your hips back and lower your body down as far as you are able. Keep your leg raised of the ground as you lower yourself down. Try to keep your torso upright throughout. Do not bend your raised leg 5. Hold for a second and then push yourself back up to standing.

This is an advanced exercise; ensure you have mastered the standard squat before progressing to the more challenging pistol squat.

30

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

WIDE SIDE STEP (Quadriceps, Gluteals, Hamstrings, Hip Abductors & Adductors)

1. Position your feet wide apart with your core switched on, back straight, and your focus in front. 2. Grasp a Medicine Ball with both hands; hold it centrally in front of you at waist level. 3. Step one foot further out to the side. 4. As you step, move the ball sideways beyond your outer thigh. Turn your whole upper body, not just your shoulders. 5. Hold for a second and then push back up to the starting position. 6. Alternate between sides and when you feel you have good control, try increasing your speed and the distance that you step.

Maintain a strong core and a flat back throughout. Keep your head and neck in neutral alignment.

31

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

HALF CIRCLE JUMP (Glutes, Quadriceps, Hamstring, Calves)

1. Stand with your feet planted shoulder-width apart, core switched on. 2. Grasp a Medicine Ball in both hands and hold it centrally, level with your upper chest, elbows up and out to each side. 3. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Keep your chest up and do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 4. From this launch position, exhale as you explosively jump as high as you can, pushing off harder from one leg to cause you to turn a half circle in the air before landing. Maintain the position of the Medicine Ball and keep a strong core and straight back as you jump. 5. When you land, absorb the force by landing on your toes, bending your knees and dropping straight into the next squat. 6. On the next jump, push off from the opposite foot to bring you back a half circle turn and balance the muscles being used. Continue jumping to complete your set, or until your form or control suffers.

32

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

UNDER LEG FIGURE 8 (Abdominals, Gluteals, Arms)

1. Stand with your feet planted wide apart, toes pointing forward. 2. Switch your core on, and hinge forward from your hips so you are sitting back with bent knees. 3. Cup a Medicine Ball in one hand and begin passing the ball from one hand to another, through and around your legs following a smooth figure-8 pattern. Round the outer front side of one calf, passing to other hand behind leg, forward between legs, over the front of other calf, passing back to other hand behind leg. 4. Keep breathing steadily throughout and maintain your strong core, continue for the length of your set, or until your form or control suffers.

It can help your movement, to think of dribbling a basket ball.

33

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

KNEE ROTATION (Hip Rotators, Core)

1. While standing, place a small Medicine Ball between your upper thighs, just above your knees. Hold the ball tight with your legs. Switch your core on and focus in front. 2. Move your weight to one leg and lift the other off the floor, bending your knee up behind you to around ninety degrees. 3. Swing your raised foot outward until you feel like you might drop the ball. Maintain your balance. 4. Slowly swing your raised foot back inward until it is positioned toward the back of your standing leg. Stay controlled and balanced. 5. Return your foot to the floor. 6. Shift your weight and repeat the exercise standing on your other leg.

Use a small, light Medicine Ball. If you lose your balance or drop the ball, return to a stable footing before re-starting.

34

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

ONE LEG EXTENSION (Hip Extensors, Core)

1. Stand straight. Switch your core on. 2. Grasp a Medicine Ball with both hands and with straight arms hold it up above your head. 3. Move your weight to one leg, raise the other leg and hinge forward from your waist and keep both legs straight throughout. 4. Bring the raised leg up behind you. You will form a rough straight line with your extended arms, your back and your raised leg. 5. Pause for a few seconds before returning to the starting position, transfer your weight and repeat the exercise with your other leg.

Maintain a strong core and a flat back throughout. Keep your head and neck in neutral alignment.

35

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

WADDLE WALK (Hip Adductors, Core)

1. Stand with your feet planted about hip-width apart. Grip and squeeze a small Medicine Ball between your upper thighs, just above your knees. 2. Switch your core on, focus in front and put your hands on your hips. 3. Take a small step forward with one foot, then adjust your weight and take a small step forward with your other foot. 4. Keep alternating legs and waddling forward like a penguin. Maintain a tight hold on the ball with your thighs and once you feel you have good control, try increasing your pace and/or taking larger steps.

Use a small, light Medicine Ball. If you lose your balance or drop the ball, return to a stable footing before re-starting.

36

LEGS

THE ESSENTIAL MEDICINE BALL GUIDE

LUNGE AND PASS (Quadriceps, Hamstrings, Gluteus Maximus) 1. Stand in a balanced stance. 2. Your partner should be standing facing you several meters away, stable and ready.

PARTNER REQUIRED

3. Grasp a Medicine Ball in both hands and hold it centrally. 4. Switch your core on, focus in front and then both take a large step forward into a lunge. 5. Ensure you maintain a straight back, lower your upper body straight down and do not allow your knee to go further forward than your toes. 6. Your back knee should be lowered until it is almost touching the ground. 7. At the bottom of the lunge, pass the medicine ball to your partner. 8. Simultaneously, both drive down through your heel to return with control to standing. 9. Balance your set by alternating between legs.

Ensure you are both in a stable position before you pass the ball.

37

THE ESSENTIAL MEDICINE BALL GUIDE

LEGS

SQUAT AND PASS (Quadriceps, Hamstrings, Gluteus Maximus, Core) 1. Stand with your feet shoulder-width apart. Switch your core on, maintain a straight back and focus in front. 2. Your partner should be standing with their back to you in the same position.

PARTNER REQUIRED

3. Grasp a Medicine Ball with both hands; hold it centrally in front of you. 4. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 5. When you are both in the lowest position, both pivot to the same side and pass the ball to your partner. 6. Turn back to the squatting position and then push down through your heels to return to standing. 7. Balance your set by alternating sides.

Try not to let your knees touch the ground as you twist.

38

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

CORE A strong core is essential for all functional movements. Building a strong core will give you greater balance, better posture, improved form in all areas of exercise and activity, and will also help protect your body from injury. The main muscles of the core are in the area of the belly and the mid and lower back. Core muscles help protect and align the ribs, spine and pelvis.

The Transverse Abdominus runs under the internal obliques and acts as the body’s natural weight-lifting belt, helping stabilize the pelvis and spine.

39

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

STANDARD CRUNCH (Abdominals, Adductors, Hip Flexors)

1. Lie face up on an exercise mat and squeeze your knees together to hold a Medicine Ball tightly in place between them. 2. Put both hands behind your head, but do not clasp your fingers together. (You do not want to pull your neck up as you crunch) Switch your core on. Flatten your back against the floor. 3. Bring your legs up until your knees are over your hips. 4. Powerfully contract your abdominal muscles to raise your shoulder blades up off the floor. Keep the Medicine Ball firmly held and your movements strong and controlled. 5. Hold for a few seconds in the upper position before returning to the starting position. Keep your core switched on throughout and for maximum intensity try to complete your set without returning your feet to the floor. Do not strain your back and neck. Breathe out as you crunch up.

40

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

REVERSE CRUNCH (Abdominals, Hip Flexors)

1. Sit down on an exercise mat and squeeze your knees together to hold a Medicine Ball tightly in place between them. 2. Put your hands palm down on the ground slightly behind you for balance. 3. Lean back a little, switch your core on, focus in front and raise your feet up off the floor keeping your legs straight. 4. Exhale as you bring your knees up towards your chest, until your knees are over your hips. Keep the Medicine Ball firmly held and your movements strong and controlled. 5. Hold for a few seconds in the upper position before straightening your legs back out to the starting position. Keep your core switched on throughout and for maximum intensity try to complete your set without returning your feet to the floor. Less advanced version: Lie flat on your back, holding the medicine ball above your chest with straight arms as you bring your knees up.

41

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

CRUNCH AND ROLL (Abdominals)

1. Lie face up on an exercise mat with bent knees, your feet flat on the floor, your legs together and a Medicine Ball held against your upper thighs. 2. Switch your core on, focus on the ball; do not strain your neck forward. 3. Exhale as you powerfully contract your core muscles to raise your shoulder blades up off the floor while you simultaneously roll the ball up towards your knees using both hands. 4. Hold for a few seconds with the ball on your knees, before slowly rolling the ball down your thighs and returning your shoulders blades to the floor.

Keep your head and neck in neutral alignment. Do not strain your back and neck.

42

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

V-UPS (Abdominals, Hip Flexors)

1. Lie face up on an exercise mat with your legs straight and feet together. 2. Grasp a Medicine Ball in both hands with straight arms held up behind your head. 3. Switch your core on, then exhale and powerfully contract your abdominal muscles to raise both legs up off the floor while simultaneously bring the Medicine Ball upward and forward to touch your legs. Maintain straight arms and legs throughout. 4. Hold for a few seconds at the point of maximum contraction before following the same path of motion to return to the lying position.

Keep your head and neck in neutral alignment. Do not strain your back and neck.

43

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

LEG RAISE CRUNCH UP (Abdominals, Pectorals, Shoulders)

1. Lie face up on an exercise mat with your legs straight and feet together. 2. Grasp a Medicine Ball in both hands with straight arms held up behind your head. 3. Switch your core on, then exhale and powerfully contract your abdominal muscles to raise both legs up off the floor. Raise your legs until they are pointing straight up. 4. Exhale as you bring the Medicine Ball upward to try and touch your toes. Maintain straight arms and do not let your legs drop. Do not strain your neck.. 5. Hold for a few seconds with your arms at full stretch before returning the ball to the ground behind your head.

Keep your legs pointing straight up as your raise and lower your arms. Do not strain your back or neck.

44

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

PULLOVER & TWIST-UP (Abdominals, Pectorals, Shoulders, Back)

1. Lie face up on an exercise mat with bent knees, feet flat on the floor hip-width apart. 2. Grasp a Medicine Ball in both hands with straight arms held up behind your head. Switch your core on. 3. Exhale as you powerfully contract your abdominal muscles to raise your head and shoulder blades up off the floor, lifting the Medicine Ball over your head while maintaining straight arms. Do not strain your neck. 4. Bring the ball across and down to one side of your knees, contracting your abs and reaching forward holding your arms steady. 5. Pause for a few seconds and then return your body to the ground along the same path of motion. 6. Repeat the exercise, bringing the ball down on the other side of your body. Do not strain your back and neck. Breathe out as you sit-up.

45

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

PARTNER SIT-UP (Abdominals, Hip Flexors)

1. Sit down on exercise mats facing your partner and interlocking your feet under your partner’s calves. 2. Grasp a Medicine Ball in two hands; both people simultaneously lie down with bent knees. PARTNER REQUIRED Lie with your back and shoulders flat on the floor. Switch your core on. Hold the Medicine Ball over your head on the ground. 3. Exhale as you both powerfully contract your abdominal muscles to sit up. Do not strain your neck forward. 4. Hand over the ball to your partner who takes it in both hands. 5. Inhale as you lower yourselves with steady control back down to the floor. 6. Continue the pattern of passing the ball back and forth. Do not throw the Medicine Ball. Start with a low weight or no weight and just touch hands to begin with.

46

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

LYING ALTERNATING TWIST (Abdominals, Obliques, Hip Flexors)

1. Lie supine (face up) on an exercise mat with your knees bent, your heels touching the floor. 2. Grasp a Medicine Ball in both hands and hold it centrally just above your chest. Switch your core on. 3. Exhale as you contact your abdomen; raise your head and shoulders off the floor, and twist upwards and across to bring the ball to your opposite knee which you raise simultaneously. Don’t strain or twist your neck. 4. Hold for a few seconds at the top of the contraction, before returning to the lying start position; keep your core switched on throughout. 5. Balance your body by switching between sides and gradually increasing your speed and the weight of Medicine Ball as you improve your strength and ability. Do not strain your back and neck. Breathe out as you twist.

47

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

SEATED SWIVEL (Abdominals, Obliques, Hip Flexors)

1. Sit down on an exercise mat with your legs straight and almost touching. Sit with a straight back. Switch your core on. 2. Grasp a Medicine Ball with both hands and hold it centrally, out in front of your torso. 3. Bring the ball over to one side of your body while at the same time raising up the corresponding knee. 4. Hold for a few seconds when you feel a moderate stretch. 5. Return the ball to the central position and straighten your leg before repeating the exercise on the other side. 6. When you have mastered good form and control, try swiveling a little faster. Never lean back.

Do not lean backwards Start with a low weight or no weight.

48

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

BRIDGE (Hamstring, Glutes, Abdominals, Back, Pelvic Floor, Adductors)

1. Lie face up on an exercise mat with bent knees, your feet flat on the floor and a Medicine Ball held tight between your knees. 2. Place your hands out to each side, palms down for stability. Switch your core on, focus on the ceiling. 3. Exhale as you press down through your feet while you contract and raise your hips and buttocks upward until your torso and upper legs are in line. 4. Hold for 15 seconds, then lower your body down in a controlled manner. 5. To increase the intensity, lift up onto your toes while in the bridge position. 6. Repeat the bridge for extended periods of time as you gain core strength.

Don’t let your hips drop during the bridge. Breathe deeply and steadily throughout.

49

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

ROLLING BRIDGE (Hamstring, Abdominals, Back, Pelvic Floor)

1. Lie face up on an exercise mat with straight legs, your feet together and your heels placed on a Medicine Ball. 2. Place your hands out to each side, palms face down. Switch your core on, focus on the ceiling. 3. Exhale as you raise up your hips and buttocks. 4. Bend your knees and roll your feet in over the Medicine Ball until it sits under your toes. 5. Hold for several seconds, then roll your feet away and lower your body back down in a controlled manner. 6. To increase the instability, cross your arms over your chest throughout.

50

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

CORE TWIST (Abdominals, Obliques, Lower Back) 1. Lie face up on an exercise mat with your arms lying flat out to each side of your body, palms down. Switch your core on. 2. With a Medicine Ball firmly gripped between your knees, raise your legs up so your upper thighs are straight up and your lower legs are parallel to the floor. 3. With a strong torso and well-contracted core, slowly turn your knees to one side until they reach the floor. Keep your arms and shoulders still throughout, it should only be a movement of your trunk, hips and legs. 4. Hold for a few seconds with your leg as close as possible to the ground, then raise both legs back up in a controlled manner, gripping the ball tight with your inner thighs at all times. Don’t let your feet drop. 5. As this is an advanced exercise, be sure to stretch out the involved muscles beforehand and to begin practicing with little or no weight.

Only twist your trunk, hips and legs. Don’t let your feet drop.

51

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

PIVOT EXTENSION (Abdominals, Obliques)

1. Stand with your feet planted shoulder-width apart, knees slightly bent. 2. Switch your core on and focus in front. 3. Grasp a Medicine Ball firmly in both hands and hold it at shoulder height with your arms straight out in front and your palms facing towards each other. 4. While maintaining straight arms, pivot on one foot and twist from your hips to turn at least 45 degrees to the side opposite to your pivoting foot. 5. Return to the central position along the same movement path. 6. Balance your body by switching between sides. 7. Increase the weight of the ball to increase the intensity of the exercise, ensure you can still hold your arms out straight.

Pivot through your hips rather than twisting from your waist.

52

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

WOODCHOPPER (Abdominals, Obliques)

1. Stand with your feet planted shoulder-width apart, knees slightly bent. 2. Grasp a Medicine Ball in both hands and hold it up above one shoulder, just above head height. Switch your core on, focus on the ball. 3. Exhale as you bring the ball down diagonally across your body in a wood chopping motion. Move forcefully, yet with good control. Rotate your trunk and bend at your hips and knees. Maintain a strong core. 4. Stop when the ball is level with your knees. 5. Return to the starting position along the same movement path; continue to move the medicine ball forcefully. 6. Balance your body by switching between sides. 7. As an advanced version, squat back into your hips as you bring the medicine ball across your body, bringing the ball all the way down to your feet. Rotate through your trunk. Do not twist your back or knees.

53

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

STANDING BENT ROTATION (Quadriceps, Hamstrings, Core)

1. Stand with feet planted shoulder-width apart, toes angled slightly out. 2. Grasp a Medicine Ball in both hands and hold it centrally in front of your chest. Switch your core on, focus in front. 3. With a straight back, tilt forward a little and rotate your torso and shoulders to one side. Keep twisting until you feel a reasonable stretch. 4. Hold for a second and then twist slowly back to central start position. 5. Balance your body by switching between sides and gradually increasing your speed and the weight of the Medicine Ball as you improve your strength and ability.

Breathe out as you twist. Rotate your entire torso. Try not to twist your knees.

54

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

KNEE TWIST (Obliques, Hip Flexors )

1. Stand with feet planted shoulder-width apart. 2. Grasp a Medicine Ball in both hands and hold it centrally in front of your chest. Switch your core on, focus in front. 3. Raise one knee up, and as you lift your foot, move your raised knee across your body until your upper leg is almost parallel to the ground. 4. Simultaneously move the medicine ball down to the outside of your opposite hip. 5. Try to keep your torso pointing forward throughout. 6. Balance your body by alternating between sides and gradually increasing your speed and the weight of Medicine Ball as you improve your strength and ability. This exercise incorporates balance and co-ordination. Move with steady control and return to a grounded central position before raising each alternate knee.

55

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

STANDING KNEE RAISE (Obliques, Hip Flexors)

1. Stand with feet planted shoulder-width apart, toes angled slightly out. 2. Grasp a Medicine Ball in both hands and hold it centrally in front of your chest with your elbows at your sides. Switch your core on, focus in front. 3. Keeping your torso still, raise a knee up to waist height. Move the Medicine Ball across to touch your raised knee 4. Hold for a second and then return your foot to the ground. 5. Raise your opposite knee and touch with the Medicine Ball. 6. Balance your body by alternating between sides and gradually increasing your speed and the weight of Medicine Ball as you improve your strength and ability.

This exercise incorporates balance and co-ordination. Move with steady control and return to a grounded central position before raising each alternate knee.

56

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

OVERHEAD SIDE-TO-SIDE (Obliques, Abdominals)

CAUTION: Anyone with High Blood Pressure should not lift weights above their head. 1. Plant your feet about shoulder-width apart. 2. Grasp a Medicine Ball in both hands and hold it with straight arms, above and a little in front of your head. (To prevent straining your neck) Switch your core on, focus in front. 3. Tilt over to one side, leaning from the waist to about 30 degrees or till you feel a comfortable stretch. 4. Return to standing straight, before tilting to the other side.

Keep your head and neck in neutral alignment throughout. Maintain straight arms.

57

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

BODY CIRCLES (Obliques, Abdominals)

1. Stand with your feet planted wide, core switched on. 2. Grasp a Medicine Ball and start with it held straight up above your head, don’t lock out your elbows. 3. You are going to make a sweeping circular motion with the Medicine Ball, keep your arms extended and your core strong throughout. 4. Move in a curve to one side, transferring your weight to the same leg. 5. Bend your knees and bring the ball down to between your feet. 6. Move up in a curve to the other side; transferring your weight and concluding the movement by bring the ball back over your head. 7. Alternate direction of movement after each set.

Keep your arms straight. Move in a strong fluid motion.

58

CORE

THE ESSENTIAL MEDICINE BALL GUIDE

STANDING TRUNK TWIST (Obliques, Abdominals)

PARTNER REQUIRED

1. With your partner, stand back to back with a few feet distance between you, feet planted shoulder-width apart. 2. Grasp a Medicine Ball in front of your waist with both hands. Both switch your core on; try to keep your hips facing forward. 3. Both rotate your upper bodies to the same side and pass the ball at waist height. If you need to, lift up your outer heel to help with the trunk twist. 4. Your partner should bring the Medicine Ball across the front of their body and then pass back to you on the opposite side. Maintain a straight back and engaged core. 5. Continue this pattern; you can increase the speed once you have good form and control. 6. As an alternative, try this exercise in a kneeling position with interlocked legs. Try to keep your hips facing forward throughout, twist through your torso.

59

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

STANDING TRUNK TWIST - CROSSOVER (Obliques, Abdominals, Shoulders)

PARTNER REQUIRED

1. With your partner, stand back to back with a few feet distance between you, feet planted shoulder-width apart. 2. Grasp a Medicine Ball in front of your waist with both hands. Both switch your core on. 3. As you rotate your upper body to one side, your partner should rotate to the opposite side; pass the ball just above waist height. If you need to, lift up your outer heel to help with the trunk twist. 4. Your partner should bring the Medicine Ball across the front of their body and then pass back to you on the opposite side where you have turned to be ready to accept it. Maintain a straight back and engaged core. 5. Continue this pattern; you can increase the speed once you have good form and control. Try to keep your hips facing forward throughout, twist through your torso.

60

THE ESSENTIAL MEDICINE BALL GUIDE

CORE

RISE UP (Abdominals, Quads, Hamstrings )

1. Lie down face up on an exercise mat. 2. Grasp a Medicine Ball in both hands with bent arms held up behind your head. Switch your core on. 3. Raise your legs up so your hips and knees are at right angles. 4. Use the momentum of bringing your feet back to the ground to help you stand up. - Strongly contract your core - Exhale forcefully as you bring the Medicine Ball over your head. - Simultaneously bring your feet rapidly down to a firm footing while boosting yourself up off the ground. - Stay low in a deep squat position to regain your balance before pushing down through your heels to bring yourself to a standing position 5. Repeat the exercise until you can no longer successfully bring yourself up to a standing position.

61

THE ESSENTIAL MEDICINE BALL GUIDE

CHEST

CHEST The chest is the area of the body between the neck and the abdomen. The key muscles that make up the chest area are PECTORALIS MAJOR and PECTORALIS MINOR.

The chest area includes some of the largest muscle groups in the upper body. When you exercise your chest, your shoulders and arms are also involved. so a chest workout can also act as a warm up for these muscles. You can lift large weights using your chest muscles, but must always ensure you progress gradually and use perfect form to prevent injury to your chest and shoulders. Include some warm up sets in your workout and allow several days rest after a heavy chest workout to promote growth and repair.

62

THE ESSENTIAL MEDICINE BALL GUIDE

CHEST

CHEST SQUEEZE (Pectorals, Abdominals)

1. Sit on a chair or exercise bench, feet planted hip-width apart. 2. Switch your core on, focus in front. 3. Hold a Medicine Ball in both hands in front of your upper chest. Spread your fingers out wide. 4. Squeeze the ball tight, until you feel your chest muscles engaging. 5. Maintain the squeeze as you exhale and slowly straighten your arms until the ball is held straight out in front. 6. Bring the ball back in to your chest with good control. Increase the size or weight of the ball to increase the intensity of the exercise.

This low intensity exercise is great to warm up the chest, or fatigue your muscles at the end of a workout.

63

THE ESSENTIAL MEDICINE BALL GUIDE

CHEST

PULLOVER (Pectorals, Latissimus Dorsi, Rhomboids, Triceps)

1. Lie down on an exercise bench, ensure your head is supported and your back is flat. Plant your feet hip-width apart flat on the ground. 2. Switch your core on, focus straight up. 3. Grasp a Medicine Ball in both hands. Lower the ball behind your head with only a slight bend at your elbow. Only bring your arms back as far as your flexibility allows. An optimum position is when your body and your arms form a straight line. 4. Keeping your arms straight, exhale as you raise the ball up into the air until it is above your chest. Keep your elbows tucked in. 5. Lower the ball back behind your head following the same path of movement. 6. Maintain strong control and a firm grip on the medicine ball throughout. You can also do this exercise on an exercise ball. Position your upper back on the exercise ball; keep your hips raised and your core strong.

64

THE ESSENTIAL MEDICINE BALL GUIDE

CHEST

FLY ON BALL (Pectorals, Shoulders)

1. While holding a light medicine ball in both hands, sit on a Fit Ball and walk your feet out until only your shoulders and upper back are resting on the ball, your lower back and buttocks are strong and level (off the fit ball) and your knees at right angles. 2. Switch your core on, focus on the ceiling. 3. Straighten your arms so the medicine ball is positioned up above your shoulders, palms towards each other. 4. Keeping your arms straight and with the medicine ball balanced on one hand, lower your arms out to each side in a slow controlled manner until your upper arms are level with your torso. 5. Pause for a few seconds and then breathe out as you bring your arms back up. Do not lock your elbows out. 6. Alternate the hand that holds the medicine ball during each repetition. CAUTION: This exercise is not meant for heavy weights. Emphasis is on control and balance. Keep your core strong and your buttocks raised up throughout.

65

THE ESSENTIAL MEDICINE BALL GUIDE

CHEST

PUSH UP - BEGINNER (Abdominals, Triceps, Pectorals)

1. Kneel down in a beginners push up position with your knees together, a strong straight back, core switched on and your hands on each side of a Medicine Ball. If it is more comfortable, cross your ankles over each other. 2. With the added element of maintaining balance, you need to concentrate on a strong well contracted core to keep your body in a straight line throughout. 3. Bend your elbows to lower your upper body down as close to the medicine ball as you are able. 4. Hold this position for a few seconds and then exhale as you straighten your arms and push yourself back up. Maintain a strong core throughout. Keep your head and neck in neutral alignment.

66

THE ESSENTIAL MEDICINE BALL GUIDE

CHEST

PUSH UP – ADVANCED (Abdominals, Triceps, Pectorals)

1. Lie down in a push up position with your toes spaced apart enough to create a balanced position. Keep straight legs, a strong straight back, your core switched on and your hands on each side of a Medicine Ball. 2. Bend your elbows to lower yourself down as close to the ball as you are able. With the added element of maintaining balance, you need to concentrate on a strong well contracted core to keep your body in a straight line throughout. 3. Hold this position for a few seconds and then exhale as you straighten your arms and push yourself back up. 4. As an advanced variation on this exercise, only put one hand on the ball, while the other is flat on the floor. For an even greater challenge, place your free hand on your back, you will need to position your feet wider apart to gain enough stability. Follow the same form and alternate between arms.

67

THE ESSENTIAL MEDICINE BALL GUIDE

BACK

BACK The back is the area from the top of the buttocks to the back of the neck and shoulders. Muscles in the back are involved with movement of the neck and shoulders and the safe movement and protection of the spine. The upper back provides mainly structural support while the lower back has greater flexibility and movement.

Back pain through muscle strain is very common; always stretch and warm up, never over-strain and STOP IMMEDIATELY IF YOU EXPERIENCE PAIN. If you have suffered from back pain, always consult a medical professional before beginning a new fitness regime.

68

THE ESSENTIAL MEDICINE BALL GUIDE

BACK

SLAM (Back, Abdominals) CAUTION: Anyone with high blood pressure should not lift weights above their head.

1. Position your feet about shoulder-width apart, stand on the balls of your feet. Switch your core on, focus in front. 2. Grasp a non-bouncy Medicine Ball in both hands and hold it with straight arms, above your head. Maintain a straight back. 3. Exhale as you forcefully slam the ball down about half a meter in front of your feet. Keep your arms straight. Contract your abdominals throughout as though you are doing a crunch. As you slam the ball, bend at your hips and knees. Allow your heels to come down to the floor. 4. Bend down to retrieve the ball with both hands, before returning to the starting position. 5. If the ball does bounce upward, allow it to jump up and only catch it as it falls. Use a non-bouncy Medicine Ball. Exhale forcefully as you slam the ball down.

69

THE ESSENTIAL MEDICINE BALL GUIDE

BACK

DIAGONAL SLAM (Abdominals, Back, Deltoids, Obliques)

1. Position your feet about shoulder-width apart, one foot in front of the other. Switch your core on, focus in front. 2. Grasp a non-bouncy Medicine Ball in both hands and hold it to one side of your body with your rear elbow pointing upward and your front elbow pointing downward. 3. Exhale as you forcefully slam the ball down near your front foot. Guide the ball with your rear hand all the way to the floor. Contract your abdominals throughout as though you are doing a crunch. As you slam the ball, allow your back foot to rise up onto your toes. Bend your rear knee to avoid twisting your back. 4. Bend down to retrieve the ball with both hands, before returning to the starting position. 5. If the ball does bounce upward, allow it to jump up and only catch it as it falls. Exhale forcefully as you slam the ball down. Do not twist your back.

70

THE ESSENTIAL MEDICINE BALL GUIDE

BACK

SUPERMAN EXTENSION (Back Extensors, Abdominals)

1. Lie prone (face down) on an exercise mat, with your legs held together. 2. Grasp a light Medicine Ball in both hands and hold it just behind your head with your elbows out to the side. 3. With your core switched on and your neck in neutral alignment, lift up your head and shoulders to a controlled extension position. Simultaneously lift your legs up to form a gentle curve with your body. Keep breathing naturally throughout. 4. Hold for a few seconds and then lower yourself slowly back to the floor.

Keep your head and neck in neutral alignment. Never overstrain to the point of discomfort or pain

71

THE ESSENTIAL MEDICINE BALL GUIDE

BACK

BENT KNEE DEADLIFT (Back Extensors, Hips, Hamstrings, Glutes)

1. Plant your feet a little wider than shoulder-width apart. 2. Grasp a ball with both hands and hold it centrally with straight arms, level with your upper thighs. Keep your elbows by your sides. Switch your core on, focus in front. 3. Keeping the ball close to your body, hinge from your hips and squat straight down until the ball almost touches the floor. Keep your chest up. 4. Contract your glutes as you exhale and straighten up, thrusting your hips forward and pushing the floor away from you through your heels.

Maintain a flat back throughout. Keep your arms straight; allow them to hang down with the weight of the ball.

72

BACK

THE ESSENTIAL MEDICINE BALL GUIDE

OVER-UNDER PASS (Back, Shoulders, Hips, Abdominals)

PARTNER REQUIRED

1. With your partner, stand back to back with a few feet distance between you, feet planted shoulder-width apart. 2. Grasp a Medicine Ball in front of your waist with both hands. Both switch your core on. 3. Raise the ball up over your head and pass it to your partner who should take in carefully in both hands. 4. Your partner will bring the ball down the front of their body and pass it back to you between your legs. Hinge forward from your hips and reach between your thighs with straight arms to receive the ball in both hands. 5. Continue this pattern for one set, before alternating direction to ensure a balanced workout. You can increase the speed once you have good form and control. Do not throw the Medicine Ball. Keep your focus on the ball throughout. Start with a low weight.

73

SHOULDERS

THE ESSENTIAL MEDICINE BALL GUIDE

SHOULDERS The muscles and joints that create the shoulder, allow movement through a great range of motions. This mobility means the shoulder is also unstable, prone to many injuries and must always be treated with care. Use correct form during all exercises and warm up your muscles before your workout.

Do not strain your shoulders by lifting beyond your capability; use a weight you can control throughout the movement.

The Deltoid muscle is made of three distinct sets of fibres. The Anterior Deltoid (front) The Lateral Deltoid (middle) and the Posterior Deltoid (rear)

74

THE ESSENTIAL MEDICINE BALL GUIDE

SHOULDERS

STRAIGHT ARM RAISE (Lateral Deltoid, Anterior Deltoid)

1. Stand with your feet planted about shoulder-width apart, core switched on and focus in front. 2. Grasp a Medicine Ball in both hands and hold it centrally in front of you at waist level. 3. With straight arms, lift the ball smoothly straight up in front of your body until it is directly above your head. 4. Hold for a second at the top of the motion and then bring the ball back down to waist level following the same path and retaining steady control.

CAUTION: Anyone with High Blood Pressure should not lift weights above their head.

75

THE ESSENTIAL MEDICINE BALL GUIDE

SHOULDERS

TRICEP EXTENSION (Triceps, Deltoids)

1. Stand with your feet planted about shoulder-width apart, core switched on and focus in front. 2. Grasp a Medicine Ball in both hands and hold it behind your head, with your upper arms running straight up next to your ears. 3. With your elbows remaining close to your head, extend your arms until the ball is directly above your head. 4. Hold for a few seconds and then bend your elbows to bring the ball back to the start position behind your head in a controlled manner. Exhale as you raise the Medicine Ball.

76

THE ESSENTIAL MEDICINE BALL GUIDE

SHOULDERS

UPWARD TWIST (Abdominals, Deltoids, Back, Hip)

1. Stand with your feet planted a little wider than shoulder-width apart and your core switched on. 2. Grasp a Medicine Ball in both hands and hold it centrally in front of you at waist level. 3. Twist the ball upward and to one side, lift the ball up above your head (Don’t lock out your elbows) while simultaneously twisting round on your opposite toe, rotating your body until you are facing to the side. 4. Hold for a moment and then return to the starting position. 5. Repeat the twist on the opposite side. Once you have good form and control, try increasing your speed of movement

CAUTION: Anyone with High Blood Pressure should not lift weights above their head.

77

THE ESSENTIAL MEDICINE BALL GUIDE

SHOULDERS

SIDE REACH (Obliques, Shoulders)

1. Stand with your feet planted a little wider than shoulder-width apart and core switched on. 2. Grasp a Medicine Ball in both hands and hold it centrally in front of you at waist level. 3. Twist your upper body as you move the ball over to your left side, keeping your left elbow in against your side as you bring the ball smoothly round. 4. Hold for a second, and then bring the ball back to the central position. 5. Alternate between sides and when you have good control, try increasing your speed of movement.

Keep your hips facing forward throughout, twist through your torso.

78

THE ESSENTIAL MEDICINE BALL GUIDE

SHOULDERS

HIGH & LOW TWIST AND PASS (Shoulders, Abdominals, Obliques)

1. With your partner, stand back to back with a few feet distance between you, feet planted shoulder-width apart. PARTNER 2. Grasp a Medicine Ball in front of your waist with both REQUIRED hands. Both switch your core on; keep your hips facing forward and your knees slightly relaxed. 3. Both rotate your upper bodies to the same side while bringing the ball down to pass it over at around knee height. If you need to, lift up your outer heel to help with the trunk twist. 4. Your partner should bring the Medicine Ball across the front of their body and then pass back to you on the opposite side, this time at shoulder height. 5. Continue this pattern of low-high passes for one set, before alternating to high-low to ensure balanced muscle workout. You can increase the speed once you have good form and control.

79

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

CATCHING AND THROWING • Choose a training partner who matches you in height and strength. • Practise the movements of an exercise several times to ensure correct form before progressing to using a Medicine Ball. • Steady, fluid movements help both participants to anticipate and prepare for the ball • Work on co-ordination and accuracy between yourself and your partner. • In all exercises, but especially those where the ball is travelling through the air, be centred and present in the moment and in your action. • Stay in control. You must always be in control of the medicine ball, if you get tired and begin to lose form, take a break or drop to a lower weight • Alternate roles and positions and make sure you exercise both sides of your body THROWING • Always ensure your partner is ready to receive the ball. • During standing medicine ball throws/passes make sure your feet are planted firmly before you throw. • Fully extend your arms after each throw. • Think about your form and control, not the distance you are throwing. CATCHING • Keep your focus on the ball throughout. • Catch with extended, open hands, positioned close together. As you make contact with the ball, allow your arms to flex and absorb the impact. • If a ball is thrown wildly, do not go off balance and try to catch it. • If the ball is thrown from a long distance, catch to one side; do not stand directly in the path of the ball.

80

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

UNDERHAND FRONT PASS (Quadriceps, Glutes, Shoulders) 1. Stand with your feet planted shoulder-width apart and your core switched on.

PARTNER REQUIRED

2. Your partner should be standing ready in front of you in the same stance, facing towards you at a distance of a few meters. 3. Grasp a Medicine Ball with both hands and hold it centrally at chest level. 4. Hinge forward at your waist, bend your knees and bring the Medicine Ball down between your legs. 5. Pendulum the ball forward again and stand back up straight, releasing the ball to your partner when your hands come up past your waist. 6. Your partner will catch the ball at chest level and follow the same exercise method to return the ball.

Fully extend your arms after each throw. Think about your form and control, not the distance you are throwing.

81

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

SIDEWAYS TOSS (Obliques, Legs) 1. Position yourself sideways to your partner who is PARTNER REQUIRED standing in a stable stance a distance of a few feet away. Your feet should be planted wider than shoulder-width apart. 2. Grasp a Medicine Ball in both hands and lean over to one side and hold the ball down beside your right foot, almost touching the ground. 3. Switch your core on and fluidly throw the ball to your partner by straightening your legs, transferring your weight and simultaneously bringing up the ball in a curve across your body, releasing at the top of the motion. 4. Your partner catches the ball up high and then drops down to the same starting position and repeats the throw back to you. 5. Once you have good rhythm and control, increase the speed of the throw.

82

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

UPWARD TOSS (Chest, Shoulders, Triceps, Legs)

1. Stand with your feet planted about shoulder-width apart, one positioned flat out in front of the other. Kneel down on your back knee. 2. Grasp a Medicine Ball with both hands and hold it centrally at the level of your collar bone. Switch your core on. 3. Straighten your legs and do a little jump into the air as your throw the ball straight upward with a pushing motion. 4. Catch the ball and bend your knees to absorb the impact. Repeat. 5. Don’t throw too high; the exercise is more about the motion and control than the height you can throw.

Keep your focus on the ball throughout.

83

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

SIT-UP TOSS (Abdominals, Chest, Tricep, Shoulders) 1. Sit down on an exercise mat, bend your knees and plant your heels on the ground. 2. Switch your core on and lean back a little until you are holding a strong abdominal contraction. 3. Grasp a Medicine Ball with both hands and hold it centrally in front of your chest. Your fingers should be pointing upward. 4. Throw the ball straight upward with a pushing motion, maintain your sit-up position. 5. Catch the ball with your hands positioned the same way, bringing the ball back to your chest as your arms absorb the impact. Repeat.

Keep your focus on the ball throughout. Do not strain your back and neck. Breathe out as you crunch up.

84

CATCH & THROW

THE ESSENTIAL MEDICINE BALL GUIDE

FEET TOSS (Balance, Hips, Abdominals, Quadriceps) 1. Sit down on an exercise mat, place your hands on the ground just behind you and lean back a little with a straight back.

PARTNER REQUIRED

2. Your partner should be standing facing you in a stable stance a few meters away. 3. Switch your core on, grip a Medicine Ball between your feet, bend your knees and lift your feet up off the ground. 4. Kick your legs forward to straighten your knees and toss the ball to your partner. 5. Bend your knees back, let your partner place the ball between your feet and repeat the exercise, alternate roles between sets.

85

CATCH & THROW

THE ESSENTIAL MEDICINE BALL GUIDE

UNDER LEGS PASS (Hips, Shoulders, Abdominals) 1. Stand with your feet planted shoulder-width apart and your core switched on. 2. Your partner should be standing ready behind you in the same stance, facing towards your back at a distance of a few meters.

PARTNER REQUIRED

3. Grasp a Medicine Ball in both hands and hold it out in front of you. 4. Hinge forward at the waist and bring the ball down in a curve between your legs, releasing when your hands have passed the bottom of the curve, so the ball will fly upwards to your partners waiting hands. 5. Your partner should pass the ball back in a controlled manner while you remain in the same position. Return to standing and repeat the exercise, alternate roles between sets.

Keep your focus on the ball throughout.

86

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

SHOT PUT (Chest, Shoulders, Triceps, Obliques, Hips, Legs) 1. Stand with your feet planted wider than shoulder-width apart, toes pointing out, core switched on. 2. Set yourself up into the classic shot put position, grip a Medicine Ball in the palm of one hand and position it up above your shoulder with your elbow out away from your body. 3. Your free arm should be angled up and away from your body, pointing out to where the ball is going to be aimed. 4. Power through your whole body, twisting and throwing the ball in a strong fluid movement. At the end of the movement both arms should be extended and your back foot should be up on its toes. 5. Alternate between both sides of your body.

Either throw into a clear area, or work with a partner who can return the ball to you using the same shot put form.

87

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

KNEELING FRONT THROW (Chest, Abdominals, Triceps) 1. Kneel down on an exercise mat, switch your core on.

PARTNER REQUIRED

2. Grasp a Medicine Ball in both hands. Hold it centrally in front of your collar bone with your arms bent and parallel to the ground. Ensure your fingers are pointing upward. 3. Your partner should be standing facing you in a stable stance a few meters away. 4. Push your arms forward and upward, throwing the ball at an angle up towards your partners chest level. 5. Your partner will catch the ball and pass it back to you to repeat the exercise, alternate roles between sets.

88

CATCH & THROW

THE ESSENTIAL MEDICINE BALL GUIDE

SIT-UP THROW (Chest, Abdominals, Arms) 1. Lie supine (face up) on an exercise mat, bending your knees slightly. 2. Grasp a Medicine Ball in both hands and hold it centrally over your chest.

PARTNER REQUIRED

3. Your partner should be standing facing you in a stable stance a few meters away. 4. Switch your core on, breath out and with a strong abdominal contraction; sit up off the floor while simultaneously straightening your arms and throwing the ball to your partner who catches it and throws it straight back. 5. Catch the ball and bend your arms as you bring the ball back to your chest and lie back down. Repeat, alternating roles between sets.

Keep your head and neck in neutral alignment. Do not strain your neck as you sit up.

89

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

REAR THROW (Obliques, Shoulders, Back) 1. Sit down on an exercise mat, your legs apart in a wide V shape.

PARTNER REQUIRED

2. Switch your core on. Grasp a Medicine Ball in both hands and hold it down between your legs. Keep your back straight. Your partner should be standing stable and ready, a few meters behind you, facing towards your back. 3. Twist round from your waist. Bring your arms and upper body smoothly up and around, releasing the ball over your shoulder. Do not twist your neck around. 4. Your partner should catch the ball and return it to you in a controlled manner. Bring the ball back down to the ground and repeat the throw. 5. Balance your body by alternating between sides. Change roles between sets.

90

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

KNEELING OVERHEAD CURVE (Back, Shoulders) 1. Kneel down on an exercise mat, grasp a PARTNER small Medicine Ball in REQUIRED one hand and hold your arm down by your side, palm up and elbow slightly bent. Switch your core on. 2. Your partner should be standing in a stable stance a few meters away, facing towards your side. 3. Maintaining a straight arm, curve the ball up your left side and over your head. 4. Release the ball at the top of the throw to send it arching to your partner who will catch with both hands it and return it to you in a controlled manner. 5. Balance your body by alternating between sides. Change roles between sets.

When catching the returned ball, use both your hands.

91

THE ESSENTIAL MEDICINE BALL GUIDE

CATCH & THROW

TRICEP THROW (Abdominals, Triceps) 1. Stand in a balanced stance, one foot planted in front of the other.

PARTNER REQUIRED

2. Your partner should be standing facing you several meters away, stable and ready in the same position. 3. Grasp a Medicine Ball in both hands and hold it centrally behind your head. Point your elbows straight up. 4. Straighten your arms and at the highest point, throw the ball slightly up and forward to your partner. 5. Your partner will catch the ball and then bring the ball down behind their head so they can then throw it back to you following the same controlled form.

CAUTION: Anyone with High Blood Pressure should not lift weights above their head.

92

THE ESSENTIAL MEDICINE BALL GUIDE

WORKOUTS

OVER HEAD KNEELING PASS (Back, Shoulders, Hips, Abdominals) 1. With your partner, kneel back to back

PARTNER REQUIRED

2. Intertwine your legs in a comfortable position. Keep your upper legs and torso in a strong straight line.

3. Grasp a Medicine Ball with both hands and hold it in front of your waist. Both switch your core on. 4. Raise the ball up over your head and pass it to your partner who should take in carefully in both hands. 5. Your partner will lower the ball down to their waist level and then raise the ball back up and return it to you over your head. 6. Continue in this manner for the length of your set. As you both gain confidence, increase the speed of the movement; yet always ensure a firm grip before passing the ball from one person to another.

CAUTION: Anyone with High Blood Pressure should not lift weights above their head.

93

THE ESSENTIAL MEDICINE BALL GUIDE

WORKOUTS

THE WASHING MACHINE (Shoulders, Abdominals, Obliques)

PARTNER REQUIRED

1. Stand in a balanced stance with your feet shoulder width apart. 2. Your partner should stand behind you facing towards your back in the same stance. Both switch on your core. 3. Grasp a Medicine Ball in both hands and hold it centrally in front of your mid chest. 4. Pivot on one foot to one side, passing the ball to your partner. 5. Your partner should receive the ball, then pass in back to you once you turn to the opposite side and are ready to receive the ball again. 6. Continue passing the ball back and forth, alternating which side you pass and receive from.

Pivot from side to side in the same rhythm as a washing machine.

94

THE ESSENTIAL MEDICINE BALL GUIDE

WORKOUTS

UPWARD THROW (Pectorals, Shoulders, Triceps ) 1. Lie down on an exercise mat, bend your knees and plant your heels on the ground.

PARTNER REQUIRED

2. Switch your core on, focus upward. 3. Grasp a Medicine Ball with both hands and hold it centrally in front of your chest. Your fingers should be pointing upward. 4. Your partner should be positioned standing just behind your head in a stable position with their hands outstretched ready to receive the ball. 5. Throw the ball straight upward with a strong pushing motion, do not lift your head or shoulders off the floor 6. Your partner should catch the ball in the air, hold it for a moment and then allow it to drop straight down for you to catch it with control. Bend your elbows as you catch the ball to absorb the impact. 7. Return the ball to your chest. Repeat the exercise and alternate roles between sets. Pivot from side to side in the same rhythm as a washing machine.

95

THE ESSENTIAL MEDICINE BALL GUIDE

WORKOUTS

MEDICINE BALL WORKOUTS There are infinite Medicine Ball workouts that you can follow and it is always good to find one that suits your individual goals, your current levels of strength & knowledge and your preferred style of training. Practise each exercise in a routine individually until you have perfected your form, before trying to do a complete workout. When constructing a workout you should think about the sport or activity that you are training for, and try to mimic the movements of that sport. This form of functional training will produce more effective results. Do not build a long and complex routine when beginning your Medicine Ball training, even a small selection of exercises, performed correctly, will give you an effective full body workout. To create a balanced workout, select exercises that focus on all areas of the body - The Legs, The Chest, The Back and The Core. • Read all the safe training strategies and how to construct an effective fitness program. • Warm up and cool down with stretches and/or light cardio. • Begin with light weights, only progress when you have perfected your form. Good control is far more important than weight. • Rest for about 30-60 seconds between exercises. • Stay Hydrated. • NEVER CONTINUE TRAINING IF YOU FEEL ANY PAIN • Eliminate any distractions. • Prepare a clear, level surface. • Ensure you have sufficient space. When working with a partner ensure they are also aware of all the safety aspects and have you have practised each exercise slowly and with a low weight before progressing to faster actions and increased power.

96

THE ESSENTIAL MEDICINE BALL GUIDE

WORKOUTS

MEDICINE BALL WORKOUT - INDIVIDUAL Complete this full body workout 3 times a week using a 3- 5kg ball Complete one set of all the exercises with only 30 seconds rest between each. Progress over time, to completing 2- 3 sets in a circuit.

REVERSE LUNGE (Pg 26) X 20 (10 reps on each leg)

SLAMS (Pg 69) X 20

SQUAT PRESS (Pg 29) X 20

BODY CIRCLES (Pg 58) X 20 (10 Clockwise, 10 Anti-Clockwise)

PULLOVER (Pg 64) X 20

WOODCHOPPER (Pg 53) X 20 (10 on each side)

PUSH-UP ON BALL (Pg 66) X 10

REVERSE CRUNCH (Pg 41) X 20

BENT KNEE DEADLIFT (Pg 72) X 10

SIT-UP TOSS (Pg 84) X 20

97

THE ESSENTIAL MEDICINE BALL GUIDE

WORKOUTS

MEDICINE BALL WORKOUT - PARTNER Complete this full body workout 3 times a week using a light ball that you can both control with good form. Complete one set of all the exercises with only 30 seconds rest between each. Complete a second set in opposite roles.

UNDERHAND FRONT PASS (Pg 81) X 20

REAR THROW (Pg 90) X 20 (10 on each side)

FEET TOSS (Pg 85) X 10

OVER-UNDER PASS (Pg 73) X 20

KNEELING FRONT THROW (Pg 88) X 20

STANDING TRUNK TWIST (Pg 59) X 20

PARTNER SIT-UP (Pg 46) X 20

98

THE ESSENTIAL TREADMILL GUIDE

Content and illustrations by: The Essential Collection Team With special thanks in particular to: Cat Davidson Brad Moriarty

Local and International Distributors wanted. Please contact [email protected] to register your interest.

www.theessentialcollections.com