Stability Ball Exercises: Hamstring Pulls

Video Transcript

"Hi I'm going to show you how to do a hamstring pull in with a chest press as a combination move. We are going to take your feet on top of the ball and lay all the way down on your back. Weight selection is between 5 and 10 pounds. You can also go heavier if you want to if you are not feeling this as you get going. You are going to stabilize as you lift up, shoulder blades need to be down spine away from your ears. Your shoulder blades are down so that this stabilizes you, make sure that they're not coming up off the floor. The first move is going to go hamstring pull in and push out. Keep your elbows at a 90 degree angle as you are getting used to this move first, pull the feet in. You want the toes flat on the ball and as you push it away from the body the heels are touching the ball and as you come in the feet go flat. Keep the knees tight together so this helps stabilize your body, we don't want you rolling all over. At the same time we are going to go chest press, stabilize here, wait for just a second, pull it in, drop the elbows, pull the knees in to you. It is exhale and inhale on the motion. You are going to feel yourself moving around from side to side so just take a break if you need to, drop your bottom to the floor and then come back up with it. Take one motion at a time. We are focusing on hamstrings, the back of the legs, the gluts, and the chest wall. On your set up for your upper body, 90 degree angles with your elbows, elbows are actually going to touch the floor, push up together engage through the chest and come back down at your 90 degree angle. For the execution of the lower body again it is feet flat, push away, you don't want the bottom on the floor, make sure you are lifting up nice and high on the bridge, abs are on the whole entire time. I want you to try to do between 8 and 12 repetitions if you've just begun. If you want to try a little bit more of a challenge you are going to try to get up to doing 15 to 20 repetitions, take a break and repeat 2 to 3 sets and that is how you do your hamstring pull in with your chest press."