Squat

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

Stand with your feet shoulder width apart and hold your Proteus Ball by the handles.

Squat down by pushing your hips back and extend the Proteus Ball in front of you. Be sure to keep your knees behind your toes!

Two-Handed Press

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

Stand with the feet shoulder width apart and your Proteus Ball held in both hands with the ball at chest level.

Bring the Proteus Ball straight up over your head, making sure to fully straighten the arm.

Seated Pot Stirs

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

Sit with your knees bent and only your heels touching the ground.

Make quick, wide circles in front of youand keep your core tight.

Keep your chin up to avoid torquing your neck.

Two-Handed Halo

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

Stand with your feel shoulder width apart and hold the  Proteus Ball over your head.

Rotate the Proteus Ball around your head, and reverse the direction after each complete revolution.

Squat Thrust

Muscles Targeted: Full Body

Enter a squat position and place the Proteus Ball on the ground in front of you.

While holding on to the Proteus Ball, kick your legs out into a pushup position.

Bring your legs back up into the squat position, and stand up with the Proteus Ball. 

Deadlift

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

Stand with your feet shoulder width apart.

Bend forward and slowly lower the Proteus Ball down. Make sure to use your hips to push back, and keep your back straight and your chin in its normal position.

Use your glutes and hamstrings to slowly pull yourself back up.

Split Squat

Muscles Targeted: Quads, Calves, Glutes, Core

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