The medicine ball is a truly adaptable piece of gym equipment. It can be used for a variety of upper and lower body exercises as well as numerous core and sports specific movements. This clip from NikeWomen is an adaptation on the plank exercise which turns it into a challenging and advanced core exercise.
Broad jump burpees are an excellent exercise for building explosive power and of course for increasing jump height. By adding a body twist while in flight with different landing configurations, you can also improve balance, stability and agility. This video clip from WorkoutDojo is an excellent example. Ditch the gym and train outdoors equipment free!
Brad McNamara of AthletesNationTV demonstrates the correct technique for a reverse overhead toss. Medicine ball exercises are fantastic for building explosive power and strength. You will however need a large space, and the rubberized specialist medicine balls required for this type of training. Remember to make sure no-one is behind you!
The lower back is one of the least focused on areas in general strength programming, but also one of the most important. Lower back pain is a leading cause of work-place absenteeism and can make the most mundane of every-day activities painful and frustrating. Not surprisingly most lower back pain could have been abated with regular and correct muscle conditioning. These three exercises from Mary Rambin are an excellent base for strengthening the lower back.
NikeWomen make high quality video clips – and heres another. The Bicycle exercise is very good for abdominal strength and definition. It can however be hard on the lower back – discontinue at the slightest twinge.
Spiderman push-ups are a great variation on the traditional push-up and help to increase core strength. The stability aspect also makes them ideal for surfing training around the specific pop-up movement. This clip by YouthHealth2 shows two different variations.
By NikeWomen . The frogger is a great full body exercise. Use as single exercise within a routine.
By advancedchirokc . Great exercise for surfing specific strength.
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