Forward Ball Roll with the Functional Movement Brace - Elite Performance SF

Posted by | August 14, 2014 | Functional Movement Brace | No Comments

Forward Ball Roll FMB

You will need the Functional Movement Brace on your back and the PVC pipe in place, along with a stability ball for this exercise.

This is a great exercise for your core. Like the Plank exercise, this will work on stability and strength of your core.

You’re going to put a portion of your bodyweight on the ball, and because it will want to roll about, you will need to stabilize your core against this natural ball movement. Start in a kneeling position with your forearms situated underneath your chest and also just behind the apex of the ball. You should also have your belly button drawn in throughout the Forward Ball Roll.

Roll the ball forward and stop at the point just before you lose form. Go to this end point and hold for 3 seconds, then return to the starting position. Breathe in when rolling the ball away from you and breathe out when rolling the ball back towards you. Keep the weight evenly distributed between your two forearms and knees.

*Perform 3 sets of 10 reps, at a tempo of 3 seconds to roll out, hold at the furthest position for 3 seconds and take 3 seconds to roll back to the original starting position*