Alvin Netto Fitness > Blog > Workout > Ball Workout For Stability & Strength

This is a Level 1 Workout using an exercise ball to improve your stability and strength.

All you need is a ball and 20 minutes!


Compound Set A:
A1: Bird Dog x 10 (each side)
A2: Reverse Hyperextension x 10
A3: Knee Tuck x 10

Compound Set B:
B1: Plank Roll Out x 10
B2: Hamstring Curl x 10
B3: Leg Lowering x 10


  • Perform each A1-A3 back to back with no rest in between
  • Only rest 30-60 seconds and repeat for a total of 3 rounds
  • Proceed to B1-B3 with a similar fashion

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