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Ball short course
Welcome!
Acknowledgement of Country
Course outline
Meet Gabrielle your instructor (0:45)
All about the ball
Warming-up with the ball
Dynamic warm-up with the ball (8:33)
Barre inspired warm-up with the ball (4:26)
Pilates inspired warm-up with the ball (4:52)
Ballet inspired warm-up with the ball (5:57)
It's now your turn
Ball: upper body
Mid-back series with the ball (1:37)
Push-ups with the ball (2:37)
Tricep dips with the ball (1:39)
Chest press with the ball (0:41)
Back extension with the ball (1:07)
Back extension and mid-back series with the ball (1:17)
Mid-back sequence: 01 (2:39)
Back extension sequence: 01 (1:54)
Create your own sequence
Ball: lower body
Side-leg series with ball under ribs (2:51)
Side-leg series with ball under hip (0:57)
Side-leg lift (2:25)
Heel squeeze with the ball (1:34)
Shoulder bridge with Legs in narrow V (1:05)
Shoulder bridge with the ball (4:23)
Shoulder bridge with ball behind knee (2:54)
Shoulder bridge with one foot on ball (1:26)
Shoulder bridge with feet on the wall (1:43)
Thigh dancing with the ball (1:55)
High back chair with the ball (1:37)
Squats with the ball (1:27)
Glute sequence: 01 (2:43)
Glute sequence: 02 (3:53)
Glute sequence: 03 (5:53)
Thigh sequence: 01 (2:46)
Create your own sequence
Ball: Core work
Ab curls in a twist with ball (1:52)
C- spine abdominals with ball behind back (2:00)
Half roll-back with the ball (1:18)
Pilates hundreds with the ball (2:02)
Single leg stretch with the ball (1:00)
Double leg stretch with the ball (0:50)
Double leg lower with the ball (1:01)
Hips on the ball (1:52)
Hips on ball down on forearms (1:02)
Corkscrew (1:09)
Plank position with the ball (3:12)
Side plank with the ball (1:01)
Plank balancing on the Ball (1:14)
Knee hovers with the ball (3:03)
Quadruped - single arm and leg extension with ball under ankle (1:42)
Quadruped - single arm and leg extension with ball under knee (1:24)
Core sequence: 01 (4:19)
Core sequence: 02 (2:21)
Create your own sequence
Congratulations!
Plan a class
Example Barre class with ball (39:26)
Example Pilates class with ball (55:07)
Tell us about your online training experience!
Back extension sequence: 01
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