Category: Videos

How To Do Plank Slide Outs

May 31, 2022
The Plank Slide Out Is A Bodyweight Exercise That Strengthens Core, Shoulders, Upper Back, and Arms
INSTRUCTIONS
  • Get into an all-fours position on your mat.
  • Place a plastic sliding disc under each hand.
  • Lift into a plank position with hands under shoulders and arms straight.
  • Feet about hip width or slightly wider. Toes curled under.
  • Lower down to the down position of a push-up.
  • Slide right arm forward into a straight line. Return right arm to start position.
  • Repeat the same movement with left arm.
  • Push-up with arms straight. Bend elbows and lower down.
  • Continue repeating the sliding exercise for desired repetitions.
EQUIPMENT
  • Plastic Disc Sliders/Gliders
  • Exercise Mat

Gliding Discs sold by Amazon, Perform Better Gliding Discs for Carpet or Hardwood, Power Systems Gliding Discs for Hardwood or Carpet

MODIFICATION
  • Perform the exercise on all fours sliding the disc 4-6 inches, or less from shoulder.
  • Eliminate the push-up.
  • Move arm forward to tolerance performing quarter or half slides.
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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do A Stability Ball Dumbbell Combo

May 26, 2022
Stability Ball Dumbbell Combo Is A Core Stabilization Exercise The Strengthens Back and Shoulders
INSTRUCTIONS

Stability Balls Are Sold on Amazon, Perform Better and Power Systems

Dumbbells are sold by Power Systems, Perform Better and Amazon

INSTRUCTIONS

There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.

TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.

MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.

EQUIPMENT: Stability Ball and Dumbbells

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