High Pulse
The High Pulse will strengthen your shoulders and targets the serratus muscles. The serratus anterior is the muscle that originates on the surface of the upper eight or nine ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula.
Procedure:
Start in the supine position on the exercise ball. Begin with your feet shoulder width apart. Walk your feet toward the ball about 2 inches, allowing your head to roll even farther back on the ball. Your head is pointing down to the floor. Your shoulders will open slightly. Position your arms straight overhead, palms up, training bells in your palms. With your arms as straight as possible, lower them toward the floor as if throwing the bell. Spring the bell up no farther that the lever of your face. Keep repeating.
Tips:
Abdominal stability is key to maintaining balance during this exercise.
Vary the depth of your pulses. Go down 1/8 of the way then 1/4 and then 1/2 way down. Alternate this pattern.
Required Equipment:
Exercise Ball
Hand Bells
Focus:
Absolute Strength
Coordination
Exceptional Core Strength
