Progression to Standing Stability Ball Rollout- giving you what you want

So a while back I asked you all in a poll about some exercises that you all wanted to see... I also noticed that a standing stability ball rollout isn't really on youtube.... so I have a some progression for stability ball rollout exercises.

Kneeling Stability Ball rollout




Stability Ball Plank




Standing Stability Ball Rollout



I know you love the khaki shorts

Destroy Your Core at the End of your Session

I was working with a client today and she asked to be killed. She wanted to be pushed to the limit, but she was talking about a future session.... she should not have said that to me with forty minutes remaining in her session.

I had her completing cable chops (set a cable to the highest setting, keep your upper body rigid, and chop the rope or other attachment to your opposite shin) 12 each side, dumbbell shoulder press, and then a core routine listed below.

Each was done for thirty seconds:
Two point planks (alternating supermans done from a plank)
Three point planks (elevate and lower each limb separately before raising another)
four point planks
side plank
other side plank

And then threw in mountain climbers, seen below



I am currently writing her kill week workout which hopefully will help her lose the remaining 8 pounds that she is wanting to lose.

Try a New Workout

I was provoked by a colleague’s client this week… she told him that she wished she could write him a workout and see him sweat and suffer. And he made some great points.


First of all, she would have to have the knowledge to push herself, let alone some one else. She has a trainer to be pushed, it takes more to motivate.

I assume she is so tired from the end of the session, half of the exercises she performed in the last hour are a blur. If she wanted to do my workout here is what I did yesterday:

Romanian Deadlifts
315x6
365x6
375x6
385x6
395x6

Barbell shoulder press
165x6
165x6
170x6
170x6
175x6

1-arm dumbbell incline
85x6
85x6
85x6
90x6
95x4

Five sets of triceps (3x tricep pushdown with the rope and 2x Skullcrushers)

Core Routine
Rollouts 4x 12 reps
Russian Twists with 25lbs 4x10

I also completed 3x3 bench lockouts to allow me to gain strength through my “sticking point” on bench press.

I believe my buddy put her through an exhausting workout, but any one wanting something different could try this routine instead of their own. Adjust the weight accordingly, but shoot for the repetitions that I achieved. Push yourself.

I just entered a five week strength cycle so all weight training exercises are five sets of six this week…. Next week they changed to five sets of 4.

Push yourself.