Ballistic Ball Workout

Gavin MacMillan with Tyson Chandler

The Ballistic Ball Workout is one of the cornerstones of the Sport Science Lab Neuromuscular Intensification System.  It is a full body workout that is integral in building an athletic foundation.  The Ballistic Ball Workout strengthens muscles, ligaments and tendons while it stretches, increasing speed and strength while simultaneously helping to prevent injuries.  It also trains the nervous system—the starting point of every athletic movement—which is a key factor in improving athletic performance.

Exercises: 
Overhead Reach
Exercises: 
Hip Twist
Exercises: 
Side Lifts
Exercises: 
Arm Circles
Exercises: 
Sword Pulls
Exercises: 
Crossover Flys
Exercises: 
High Pulse
Exercises: 
Low Pulse
Exercises: 
Swimmer
Exercises: 
Side to Side
Exercises: 
Knee Circles
Exercises: 
Scissors
Exercises: 
V-Ups
Exercises: 
Kick Backs
Exercises: 
Leg Circles
Exercises: 
Side Kicks
Procedure: 
  • The video is to explain the form of the exercise only, do not try to follow along with the pace or tempo of the demonstration.
  • SSL Exercises are based on the assumption that you will do them as fast as possible, as long as possible, while maintaining the proper form.  If your form breaks down, you are simply doing aerobics and you lose the special benefits of the training.
  • This workout can be done every day.
  • You should feel little or no soreness from this workout... if you do, double check your form against the video.  The order of the exercises is important. 
Playlist: 
Overhead Reach|files/ssl/video/output/overheadreach_1230.flv
Hip Twist|files/ssl/video/output/hiptwists_1233.flv
Side Lifts|files/ssl/video/output/sidelifts_0_1236.flv
Arm Circles|files/ssl/video/output/armcircles_1227.flv
Sword Pulls|files/ssl/video/output/swordpull_1202.flv
Crossover Flys|files/ssl/video/output/crossoverflys_1220.flv
High Pulse|files/ssl/video/output/highpulse_dv_ntsc_1178.flv
Low Pulse|files/ssl/video/output/lowpulse_1191.flv
Swimmer|files/ssl/video/output/swimmer_0_1198.flv
Side to Side|files/ssl/video/output/sidetoside_1211.flv
Knee Circles|files/ssl/video/output/kneecircles_0_1224.flv
Scissors|files/ssl/video/output/scissors_1217.flv
V-Ups|files/ssl/video/output/vups_1194.flv
Kick Backs|files/ssl/video/output/kickbacks_1205.flv
Leg Circles|files/ssl/video/output/legcircles_0_1240.flv
Side Kicks|files/ssl/video/output/sidekicks_1214.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment: 
Exercise Ball
Hand Bells

Comments

irenekefi
3/27/2012

Would you be interested by exchanging links?
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jassicarich
11/8/2012

he suggested way to complement with this exercise is to add the AquaKinetic Feet on Wednesday and Weekend, and add the AquaKinetic Hands on Friday.

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appletiv
11/12/2012

he recommended way to supplement with this work out is to add the AquaKinetic Legs on Wed.
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