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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Monday, February 7, 2011

Booty Booster Workout: Part III

If you've been following the Booty Booster Workouts, great! Keeping up with progression, I have created another workout using the exercise ball for added benefit. For those of you who haven't be sure to check back on Booty Booster Workout: Part I and Booty Booster Workout: Part II.


Here's Booty Booster Workout: Part III including using the exercise ball:


Wall Squats:
- Place ball against wall, same height as low back.
- Lean against and lower into a squat.

Right Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross right leg on left knee.
- Lean against and lower into a squat.

Left Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross left leg on right knee.
- Lean against and lower into a squat.

90 Degree Right Leg Squat:
- Place ball against wall, same height as low back.
- Raise right leg.
- Lean against and lower into a squat.

90 Degree Left Leg Squat:
- Place ball against wall, same height as low back.
- Raise left leg.
- Lean against and lower into a squat.

Ball Jump Squats:
- Place ball against wall & floor.
- Squat onto ball.
- Jump as high off the ground as possible.

Left Leg Ball Lunge:
- Place left foot on ball.
- Slowly lower into lunge.

Right Leg Ball Lunge:
- Place right foot on ball.
- Slowly lower into lunge.

Ball Adductor Bridge:
- Lay on floor on back.
- Place ball in between knees.
- Raise hips and glutes up while squeezing ball as tight as possible.

Ball Bridge:
- Lay on floor on back.
- Place heels on ball.
- Raise hips and glutes up off floor.

Ball Bridge & Hamstring Curl:
- Lay on floor on back and p
lace heels on ball.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Left Leg Hamstring Curl:
- Lay on floor on back and p
lace left heel on ball while raising right leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Right Leg Hamstring Curl:
- Lay on floor on back and p
lace right heel on ball while raising left leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Back Extension:
- Kneel in front of ball.
- Walk out until hips over middle of ball.
- Slowly raise legs up off the floor.


Keep up the good work!

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