workout
Medicine Ball
Warm Up Circuit
by HAC Personal Trainer Chris Velazquez
Part of our workout that tends to be neglected is our warm up.
Warm ups extend beyond the usual stretching and treadmill, and
are an important part of optimizing your training session
while decreasing the chance of injury. Before you hit the
main floor, try out this fast warm up using only a medicine ball to
get those muscles firing!
Find a medicine ball that works for you. You’ll want a moderate
weight that you will be able to use without stopping. To get the most
out of this warm up, do 10 - 12 reps per exercise, and then move to
the next one. Complete the circuit and then repeat 1 - 2 more sets.
Most of the exercises include a regression that allows you to still
complete the move despite a limitation.
2
(A)
MEDICINE BALL PUSH UP
1
(A) Place hands at center of chest.
Extend your feet to about shoulder
width apart and, with arms straight,
hold yourself in an elevated plank
position atop the medicine ball.
(B) Keeping your back flat, slowly
lower your chest to the ball. Hold
for one breath and then push
up, paying special attention to
maintaining the flat plank position
as you return to starting position.
(B)
SQUAT CHOP
(A) With feet shoulder width apart,
raise the medicine ball above your
head. Sit into a Half Squat position.
(B) Swing the ball on an angle
towards your hip with your arms
straight and allowing for a slight
rotation to your shoulders. Make
sure your back stays straight and
you maintain balance. Reverse
the direction of your chop and
slowly raise the ball back to the
starting point.
Regression:
If you are unable to maintain control
of the ball with a flat, upright back in
the squat position through the chop,
remove the squat.
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Regression:
(A)
(B)
Place the Medicine ball against a wall at
chest height. With straight arms, place
your feet back behind you, creating a
slight lean with a flat back and tight abs.
Lower chest to ball, keeping your back
flat. Return to starting to position. The
more severe the angle you lean, the
harder the exercise.