Off Season Training Exercise Images

Push Up with Stability Ball and Medicine Ball

  1. Start by placing your hands on a balance board and your feet on top of a stability ball.
  2. Move into a plank position and maintain your balance by extending your arms.
  3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
  4. Extend your elbows until you reach full extension.
  5. Keep your abs drawn in tight to maintain good technique.


Stability Ball and Medicine Ball

Reverse Crunch with Stability Ball

  1. Start position: Lie with back on floor with hips flexed at 90; and feet in air. Place a ball between your legs and squeeze with your lower legs.
  2. Leading with the heels towards the ceiling, raise glutes (butt) off floor. 3. Return to start position.
  3. Remember keep legs from swinging to prevent momentum throughout the exercise.
Reverse Crunch

One Leg Squat

  1. Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
  2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.
  3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5 degrees) during movement. Be sure to “sit back” so that knees stay over the feet.
  4. Once thigh is slightly above parallel (as shown) return to start position.
  5. Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Leg Squat

Trunk Rotations with Toning Bar

  1. Balance yourself using your knees on the ball and the toning bar placed on your shoulders.
  2. Keeping your trunk in an upright posture rotate your shoulders to each side.
  3. Repeat for the prescribed number of repetitions.
trunk rotation

Bent Over Row with Stability Ball

  1. Lie face down on a stability ball so that the ball is under your lower abdomen.
  2. Holding two dumbbells row them up towards your shoulders keeping your elbows out wide and back staying flat.
  3. Remember to pinch your shoulder blades together as you row and keep your upper body stable.
bent over row

Back Extension on Ball

  1. Lie face down on stability ball with knees and feet on floor.
  2. Stability ball placement should be at abdominal to lower chest region.
  3. With hands on chest, raise trunk 4-8 inches.
  4. Lower to start position.
  5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.


back extension

Lunge Crossover with Medicine Ball

  1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
  2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
  3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
  4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.


lunge crossover

Rear Deltoid Raise on Stability Ball

  1. Begin by stabilizing yourself on top the ball using your lower leg.
  2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Lean forward slightly.
  3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
  4. Return to start position.
  5. Remember to keep head in a neutral position.


rear delts

Side Kick with Balance Disc

  1. Lie on side with body aligned and balance disc under waist. Place top hand on hip. Inhale. With bottom leg slightly bent and resting on floor, exhale and extend top leg forward until knee and foot are aligned with hip.
  2. Inhale as you bend top leg, then exhale as you extend it toward ceiling.
  3. Maintain neutral posture as leg moves.
  4. Perform the prescribed repetitions and repeat with the other side.


side kick

External Rotation with Toning Bar

  1. Lie on side opposite of working arm.
  2. Start position: Grasp toning bar and flex elbow at 90; keeping elbow in at side. Forearm should be slightly below parallel to floor.
  3. Rotate arm outward keeping elbow at 90;. 4. Return to start position.
  4. Remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to facilitate rotation and secure form.
  5. Repeat with the other side.


external rotation