Stability/Swiss Ball Exercises
The overhead press on a stability ball is a great accessory movement for the shoulders as it works the overhead press or military press technique in an unstable and difficult position. It also requires great core strength as well as shoulders, triceps, traps, back, and lats. This is a great exercise to throw in after you've performed your heavy movements.
Here's one of Dr. Seedman's athletes performing the movement with 80 lb dumbbells. Performing this variation on a stability ball with eyes closed is meant to improve stability, proprioception, motor control, and overall tightness. It's also a great movement for taxing the chest, triceps, and shoulders, once you become efficient at it. The key is to keep the hips up throughout.
Weighted knuckle pushups with your feet on a stability ball are one of the hardest combination core and upper body strength movements you can do. Any lack of tightness or faulty positioning can result in dumping the load and rolling off the ball. Here's one of Dr. Seedman's showing how it's done.
Excellent partner assisted exercise for core stabilization using unpredictable oscillations. Start with the standing variation first before performing the more difficult bench version shown here.
Perturbation Training is excellent for the stabilizers of the body especially the feet and ankles. The stability ball increases the oscillatory effect making it much more difficult.
Here's one of Dr. Seedman's female figure athletes performing a very advanced core and plank exercise. This single arm variation of the weighted plank performed on the ball is sure to tax your entire midsection not to mention all of the muscles throughout your entire body.
This is one of the most brutally difficult core exercises you will ever try and is by far one of the most advanced renegade row variations there is. Think of this movement as a core exercise rather than a back exercise as the strain on the core musculature will not allow you to go very heavy for the back. However, the entire core, hips, and upper body stabilizers will be firing very intensely to lock the movement in.
Great rowing variation for reinforcing proper positioning from head to toe. Keep your stomach in, chest out, head packed, feet dorsiflexed (pulled towards head), and body completely straight. Focus on keeping the shoulders pulled, back, down, and in by keeping elbows tucked.
This Bulgarian squat variation is a very difficult lower body lunge movement that targets all of the larger muscles of the legs including the quads, glutes, and hamstrings, as well as the smaller stabilizers throughout the feet, ankles, hips, and core. Adding eccentric isometrics by pausing going slow on the negative then holding the bottom stretched position makes it even more challenging yet also more effective for growth, strength, and muscle function.