Hey Sqwod! 💪 Ready to give your triceps a killer workout? Introducing Stability Ball Tricep Marches! This dynamic exercise not only targets your triceps but also engages your core and stabilizing muscles. Let’s get into it!
Step 1: Set Up Your Equipment
Grab a stability ball and find a clear space. Get into a push-up plank position with your hands on the ball. Ensure your hands are directly under your shoulders.
Step 2: Engage Your Core
Before you start, engage your core by drawing your belly button towards your spine. This will help maintain a stable plank position.
Step 3: Begin the March
From the push-up position, lower down onto your elbows, one arm at a time. Alternate between hands and elbows, keeping your body in a straight line.
Step 4: Maintain Control
As you switch from hands to elbows, focus on controlled movements. Avoid any sudden shifts in your body position.
Step 5: Keep Your Hips Stable
It’s crucial to maintain a stable plank position throughout the exercise. Avoid letting your hips sag or hike up.
Step 6: Breathe Naturally
Remember to breathe steadily. Inhale as you transition between hands and elbows, and exhale as you push back up.
Step 7: Complete the Set
Continue alternating between hands and elbows for your desired number of reps.
Tips:
If you’re new to this exercise, start with a shorter range of motion and gradually increase it as you gain strength and stability.
Focus on quality over quantity. It’s better to do fewer reps with perfect form than to rush through with poor form.
Sets and Reps:
For beginners, aim for 2-3 sets of 8-10 reps. As you get more comfortable, you can increase the reps or add a challenge by holding the plank position for longer.
Give it a try and feel the burn in those triceps! 🔥💥
Questions or need a modification? Drop them below! 👇
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Other ways I can help you:
1. Use the exercises you see on my channel in an app
2. Learn Calisthenics with my book Urban Calisthenics
3. If you’re in Berlin, book a time in the Sqwod Pod Rentable Fitness Studio
4. Join my newsletter for actionable fitness and business tips
5. Book a 1:1 with Tee Major
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Over the last decade, Tee Major has worked with top fitness brands such as Nike, Puma, Reebok, and Adidas as a fitness model. As a strength & conditioning coach, he trained Olympians, NFL, NCAA, the USMC, Army, USAF, SOCOM. As an entrepreneur, he authored Urban Calisthenics in 2018 with Penguin Random House. He runs a company called, Sqwod which creates products and services to help fitness creators build run, and scale fitness brands.