High Pull

Muscles Targeted: Quads, Hamstrings, Glutes, Calves, Lats, Rear Deltoids, Teres Minor, Teres Major, Core

Stand and hold the Proteus Ball with one hand, resting in front of you.  Have your palm facing towards you, with a straight wrist.
 
Swing the ball up to about shoulder height, and continue the arc by pulling your wrist behind your elbow, so they are in a horizontal line with each other. 
 
Make sure to keep your wrist straight and in line with your elbow.
 
Punch the Proteus Ball forward, and then allow the ball to free-fall back to the beginning position.

 

 

Stability Push-Up

Muscles Targeted: Front Deltoids, Middle Deltoids, Rear Deltoids, Trapezius, Chest, Core

Lay the Proteus Ball on the ground, and get into a push-up position, making sure the ball is in line with your sternum.
 
Hold the handles of the ball, and do a push-up.
 
Make sure to keep your elbows close to your body as you lower yourself down.

 

                 

 

 

Russian Twist with feet elevated

Muscles Targeted: Front Deltoids, Middle Deltoids, Rear Deltoids, Core

Sit with your legs elevated and knees bent.
 
Hold the Proteus Ball with both hands, and twist side-to-side as far as you can without losing balance.
 
Make sure to keep your chin up to avoid torquing your neck.

 

 

 

 

Seated One-Handed Halo

Muscles Targeted: Forearms, Front Deltoids, Middle Deltoids, Rear Deltoids, Core

This is performed exactly as the One-Handed Halo, but you are seated with your legs straight in front of you.  
 
Make sure to keep your core tight and your back straight.

 

 

 

 

 

Burpee with jump

Muscles Targeted: Full Body

Stand with your feet shoulder-width apart and holding your Proteus Ball by both handles.
 
Squat down and reach toward the floor with your Proteus Ball.
 
Kick your feet out into a push-up position.
 
Perform a push-up.
 
Bring your feet back underneath you.
 
.Extend the Proteus Ball overhead and jump as high as you can.

 

 

Single Leg Deadlift, hold Proteus with one hand

Muscles Targeted: Hamstrings, Calves, Lats, Rear Deltoids, Teres Minor, Teres Major, Core

Start with your feet shoulder-width apart, and hold your Proteus Ball by a single handle.
 
Kick your leg back and lean forward until you are touching the ground with your Proteus Ball.
 
Use your glutes and hamstrings to slowly pull yourself back up.
 
Repeat on the other leg.

 

 

Plyo-Lunge

Muscles Targeted: Quads, Calves, Glutes, Core

Start in a staggered stance with most of your weight on your front foot, while balancing on the ball of your rear foot and holding your Proteus Ball at sternum level in front of you.
 
Let your back knee drop until it almost touches the ground, while keeping your back straight and your front knee behind your toe.
 
Jump up as high as you can and switch your feet in midair.
 
Land softly and repeat on the other side.

 

             

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Proteus Exercise Ball

Price includes FREE Shipping in the Continental US and comes complete with one Proteus Exercise Ball & Instructions.