Try this at-home bodyweight series with a twist. The 2.7 kg (6 lbs) Twist Ball™ is similar to a medicine ball with a shifting center of sand, challenging balance, control and coordination as you move.
Lead Instructor Trainer Saulo Ouverney demonstrates how you can use this fun prop at home in this standing and mat-based workout to build strength, stability and mobility.
Fascial movement exercises with the Twist Ball >
1. Squat
Starting position: Standing, pelvis and spine neutral, holding Twist Ball at the base of the neck, elbows angled slightly forward
Inhale: To prepare
Exhale: Keep spine neutral and squat as low as possible
Inhale: Return to start
Complete 10-12 repetitions
Modification: Try inhaling on the squat and exhaling to return to vertical
2. Plank Drag
Starting position: Plank position, feet shoulder-distance apart, one arm reaching out to side holding handle of Twist Ball
Inhale: To prepare
Exhale: Drag Twist Ball under torso, keeping hips as low as possible and rotating spine
Inhale: Return to start
Complete 5-10 repetitions on each side
Decrease challenge: Start in quadruped position on hands and knees
3. Tribal Squat
Starting position: Standing, legs apart and turned out, one arm reaching overhead, holding handle of Twist Ball
Inhale: To prepare
Exhale: Keep arm straight up toward ceiling and squat, reaching other down to floor and rotating torso
Inhale: Return to start
Complete 5-10 repetitions on each side
4. Single Leg Lift
Starting position: Forearm quadruped position, one leg long, Twist Ball handle around ankle, pelvis and spine neutral
Inhale: To prepare
Exhale: Keep leg long and lift Twist Ball, maintaining neutral spine
Inhale: Lower ball
Complete 8-12 repetitions on each side
5. Front to Side Swing
Starting position: Standing, feet wide, holding handle of Twist Ball in one hand
On a smooth breath swing ball out to the side, then swing ball down in front of torso and to the other side, turning body to that side, swing ball down in front again and out to the side
Continue swinging ball in a smooth movement allowing legs and body to respond to the movement
Find more workouts like this one on Merrithew Connect™ >