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Supine Suitcase Pass With a Stability Ball

IntermediateStrengthTier T2

You lie face up holding a stability ball in your straight arms above your face. You bring your legs up toward the ball, pass it to your feet, and grip it with the inside of your feet. Then you lower your hands and feet, with the feet holding the ball.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

stability_ball

Home Options

  • stability ball

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie face up on the mat holding the stability ball in both hands above the face with the arms straight.
  • Keep the arms extended and the legs extended on the floor, ready to lift together.
  1. He lies flat on his back on the mat, legs extended together on the floor, the large stability ball held in both hands directly above his face with the arms straight.

    Step 1 of 5

    Lie face up holding the stability ball in your straight arms above your face.

  2. His legs are rising off the floor toward the ball above him, knees nearly straight, his arms still extended upward holding the ball as the feet climb to meet it.

    Step 2 of 5

    Bring your legs off the ground toward the ball, keeping them as straight as possible.

  3. At the top the ball sits gripped between the inside of his raised feet, his hands just released and opening away, his arms lowering, his legs still extended holding the ball in the air.

    Step 3 of 5

    Pass the ball from your hands and grip it with the inside of your feet.

  4. His legs are lowering toward the floor with the ball still gripped between his feet, his arms travelling down toward the floor overhead at the same pace, his back flat and the descent controlled.

    Step 4 of 5

    Lower your hands and feet - the feet holding the ball - back down to the ground at the same time.

  5. He lies flat on his back on the mat, legs extended together on the floor, the large stability ball held in both hands directly above his face with the arms straight.

    Step 5 of 5

    Lie face up holding the stability ball in your straight arms above your face.

Safety Information

Keep the legs brought up as straight as possible. Keep the ball passed from the hands to the grip of the inside of the feet, the hands and feet lowered to the ground simultaneously, and the pass repeated back from the feet to the hands. Control the lowering so the low back is not strained, and keep the pass slow and controlled. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.