Single Leg Med Ball Knee Drive Reach – Balance/Upper Body Control

Give this move a try to improve your balance and upper back stability!

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

Let’s get your whole body coordinating with this move! We will get your balance syncing up with your upper body stability and control. Grab a light ball or weight to begin with (5-10 lbs is typically plenty).

  • Start by standing on one leg, a slight bend in your knee and hips. Have your other knee touching the ball then quickly drive the ball overhead as kick your leg back. Focus initially on good back stability and balance, then gradually increase the speed and force. Repeat for 15 reps on one side, then go to the other side. This is an excellent move to do on it’s own as a warm-up or mix into a circuit with higher reps to get that heart working.

Move It Monday will feature a new movement, for all fitness levels, to help improve your dance performance and safety.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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