Exercise Instruction
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• Warm up for 3-5 minutes before each exercise session.
DYNAMAX MEDICINE BALL ®
EXERCISE GUIDE
• Rest approximately 30-60 seconds between each set. • Perform every exercise in a safe and controlled manner.
• Perform exercise session a minimum of 3 times per week for maximum results. • Allow 24-48 hours of rest between each exercise session.
Finish: Straighten legs and arms, toss ball up to wall, push hips forward and a r c h l o w b a c k s l i g h t l y. S l i g h t l y b e n d knees while catching the ball, bend elbows, lower ball to front of chest, return to start position and repeat in a continuous up and down pattern.
o v e r h e a d Pr e ss
S t a r t : L i e b a c k o n f l o o r, g r a s p b a l l , b e n d l e g s a n d position feet flat on floor with arms straight above head.
Finish: Bend forward at hips while bringing chest a n d a r m s u p a n d f o r w a r d w i t h b a l l . To u c h b a l l t o wall keeping arms straight. Lower head and back toward floor with arms straight over head, return to start position and repeat in a continuous up/ down pattern.
Clean
Finish: Bend legs and push hips backwards while quickly pushing arms down toward floor and releasing b a l l i n f r o n t o f b o d y, c h e s t u p , e y e s looking forward. Catch ball off the bounce, stand, and return to start position. Repeat in a continuous down and up pattern.
Start: Grasp ball and extend arms between legs with feet slightly wider t h a n s h o u l d e r- w i d t h a p a r t . B e n d l e g s and push hips backward, chest up, eyes straight forward.
Start: Grasp ball, bend arms and position in front of chest. Stand w i t h f e e t s h o u l d e r- w i d t h apart, knees slightly bent, eyes looking straight ahead.
Finish: Straighten arms and lift ball straight above head. Bend arms, return to start position and repeat.
R uss i a n Tw i s t
Finish: Shrug shoulders pulling ball up with straight arms, partially straighten legs with chest up and slight arch in low back. Bend legs, drop and push hips back, bend elbows, and re-grip ball in front of chest. Straighten arms, place ball back on floor and repeat.
Start: Sit on floor with knees slightly b e n t a n d f e e t o f f t h e f l o o r. G r a s p b a l l and position on floor to one side of body with chest up and upper body l e a n i n g b a c k w a r d s l i g h t l y.
Finish: Rotate trunk and lift ball t o c e n t e r o f b o d y, t h e n c o n t i n u e rotating over to opposite side touching ball to floor while keeping l e g s s t a t i o n a r y a n d f e e t o f f f l o o r. Repeat in a continuous side to side rotation pattern.
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At o m i c S i t U p
Ball Slam
Start: Grasp ball and straighten arms o v e r h e a d . S t a n d w i t h f e e t s h o u l d e rwidth apart, straighten legs, arch low back slightly with chest high and eyes looking straight ahead.
• Perform 1-3 sets of each selected exercise.
• If unable to complete an exercise for a minimum of 20 seconds, perform the exercise more slowly, or take more rest between exercises.
Wa l l B a l l
Start: Grasp ball and hold in front of c h e s t , b e n d a r m s , f e e t s h o u l d e r- w i d t h apart, bend knees, push hips back.
• Perform each selected exercise for 20-60 seconds.
• If unable to achieve moderate to maximal fatigue following the completion of 60 seconds of exercise, perform the exercise more quickly, or take less rest between exercises.
