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Integrating the concept of a barbell and medicine ball, this completely unique device offers a workout of functional exercises that can be customized to fit many workout needs. The NRG BALL comes in a variety of weights-making it ideal for all levels of training and rehabilitation.
The NRG Ball System can be configured with two bars, one bar or only the ball for a variety of workouts. Check out these animated exercises utilizing the NRG Ball System here.
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| 1. Squat Stretch |
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Stand with back flat or slightly arched, eyes forward. Descend into a full squat position and hold for 5 seconds in the down position. (Note: only go down until heels come off the ground or lower back can no longer stay arched. | |
| 11. Partner Push-Up |
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Stand facing a partner with NRG BALL out in front of you. Grasp the bars and simultaneously press away from each other so that arms are extended. Lower back to the ball and repeat. | |
| 2. Hamstring Stretch |
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Stand with feet approximately 6 inches apart, knees slightly bent. From this position bend forward at the waist (take a bow) in the down position hold for 5 seconds (note in the down position the lower back should remain arched) | |
| 12. Push-Up Wide Grip |
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Assume a push up position with hands on bars. Descend until chest touches ball then press up to arms length. (note: low back should not arch and head and spine should remain in neutral position) | |
| 3. Twister Stretch |
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Stand with feet shoulder width apart, knees slightly bent and back in a neutral position. From this position rotate from the hips to one side hold for 5 seconds, return to front position, then repeat to other side. | |
| 13. Beginner Push-Up |
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Assume push up position with knees on the ground and hand on the bars. Descend until chest touches the ball then press upward to arms length. (note: low back should not arch and head and spine should remain in neutral position) | |
| 4. Lunge Stretch |
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Stand in a staggered stance shift weight onto the front foot while dropping the trail leg down to the ground into a lunge position, hold for 5 seconds. | |
| 14. Push-Up Close Grip |
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Assume a push up position with hands on ball closer than shoulder width, descend until the chest touches the ball then press up until arms are fully extended. (note lower back should not be arched excessively, and head should be in a neutral position) | |
| 5. Three Way Squat With Press |
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Stand with feet slightly wider than hip width apart, back flat and eyes forward. Descend into a squat position, at the same time press the ball away from the body to the front, to a 45 degree angle, and directly overhead. (note each arm action is accompanied by a squat) | |
| 15. Rotator Cuff With Squat |
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Stand with feet slightly wider than hip width (good squat distance). Descend into a squat position, at the same time externally rotate the shoulder so the ball in overhead. Rise up from the squat position and return arms to starting position. | |
| 6. Back Row Squat |
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Stand in squat position with feet hip width apart, back flat, and toes slightly turned out. Descend into a squat position, at the same time pull one arm up and back towards rib cage. Ascend from the squat and repeat procedure to the other side. (note do not rotate too much when performing the row) | |
| 16. Arm Ergometer |
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Stand in comfortable position, with knees slightly bent. Start the motion in a forward direction by rolling the shoulders alternating from right to left arm. Repeat the same procedure in the backward direction. | |
| 7. Rowing |
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Start in a split leg stance with 75% of your weight on your back foot so that the front foot comes off the ground slightly. Squat down into a 1/4 squat position and pull the arms back and around, (very similar to rowing a canoe), repeat on both sides. | |
| 17. Skaters Lunge |
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Start with feet wider than shoulder width feet pointed out, back flat and eyes forward. Squat down into a 1/4 squat position, shift weight from one leg to the other making sure the trail leg becomes completely extended. (note make sure you do not rise out of the 1/4 squat position) | |
| 8. NRG Vertical Three |
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Stand with feet hip width apart, back flat and eyes forward. Descend into a 1/4 squat position, at the same time release the bar and catch the ball. Then descend into a full squat and release the ball and catch the other bar, ascend from the squat while repeating the catch and release pattern. | |
| 18. Chopping |
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Stand in a split leg position, back should remain flat and eyes should be focused straight ahead. Swing the NRG BALL on a diagonal path starting from right shoulder and stopping just outside the left knee. (note. the back should not flex to far forward and the knees should not lock out) | |
| 9. NRG BALL Golf Swing |
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Hold NRG BALL system as if it were a golf club. Stand with feet slightly wider than hip width. Rotate the body starting with the shoulders followed by the hips (by this point the NRG system should be above head back swing) From the top position rotate back starting from the hips followed by the shoulders. | |
| 19. Throw Ball Overhead |
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Stand in 1/4 squat position with back slightly arched. Forcefully throw the NRG BALL overhead while extending knees, hips, and back and ankles at the same time. (note this exercise is very advanced and should only be attempted by those who have a good strength base) Time the release of the bars and catch the ball. Then descend into a full squat and release the ball and catch the other bar, ascend from the squat while repeating the catch and release pattern. | |
| 10. Partner Row |
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Stand facing a partner in a split stance, grasping the bars with one hand. Pull the NRG BALL towards your body as your partner applies resistance. Alternate back and forth for the desired number of repetitions. | |
| 20. Russian Twist |
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Sit on the floor with feet out in front, back should be straight. Rotate torso so the NRG BALL travels from one side to the other. (as strength increases lean back towards a 45 degree angle) and head should be in a neutral position) | |
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