Stability Workout
Stability is extremely important when starting a workout!
It is the first stage that someone should go through to make sure that they have a good foundation before moving on to strength. The main focus of this form of training is to increase muscular endurance and stability while developing optimal coordination. This type of training concentrates on proper form as well. The science behind it is that stability training helps decrease the chance of injury. The goal is to increase the ability to stabilize the joints and maintain optimal posture.
When you are choosing weights to complete the resistance portion of this workout you should choose weights that are light. The main objective is not resistance training, that part comes later. Choose a weight that is comfortable and that you can complete the full exercise with. Feeling a little sore a day or two after is ok, but do not choose weights that may compromise your ability to perform the exercises with proper form.
Without further ado, here is the stability workout:
| WARM-UP | |||
| Exercise | Set | Duration | Tip |
| Active Standing Adductor Stretch | 1 | 30Seconds | Hold for 30 seconds without rest between |
| Active Kneeling Hip Flexor Stretch | 1 | 30 Seconds | If an area feels like it needs more stretching, take some extra time |
| Active Pectoral Stretch | 1 | 30 Seconds | |
| Squat | 1 | 30 Seconds | |
| Single-leg squat Touchdown | 1 | 30 Seconds |
| CORE/BALANCE/PLYO | |||||
| Exercise | Set | Reps | Tempo | Rest | Tip |
| 2-Leg floor bridge | 2 | 15 | Slow | 0 | Do not lift the hips too high causing hyperextension |
| Prone Iso-abs (plank) | 2 | 15 | Slow | 0 | |
| Jump Squat w/ stabilization | 2 | 5 | Slow | 0 | Keep the knees behind the toes at takeoff and landing. Hold for 3-5 seconds |
| Chair-Step ups | 2 | 15 | Slow | 90 sec |
| RESISTANCE | ||||||
| Exercise | Set | Reps | Tempo | Rest | Tip | |
| Chest | Ball dumbbell chest press | 2 | 10 | Slow | 0 | |
| Back | Ball dumbbell row | 2 | 10 | Slow | 0 | |
| Shoulders | Ball military press | 2 | 10 | Slow | 0 | |
| Biceps | Single-leg dumbbell curl | 2 | 10 | Slow | 0 |
| Triceps | Supine ball tricep extensions | 2 | 10 | Slow | 0 | |
| Total Body | Ball squat, curl to press | 2 | 10 | slow | 90 sec |
| COOL-DOWN | |||
| Exercise | Set | Duration | Tip |
| Static Standing Adductor Stretch | 1 | 30Seconds | Hold for 30 seconds without rest between |
| Static Kneeling Hip Flexor Stretch | 1 | 30 Seconds | If an area feels like it needs more stretching, take some extra time |
| Static Pectoral Stretch | 1 | 30 Seconds | |
| Calf stretch | 1 | 30 Seconds/leg | |
| Biceps femoris stretch | 1 | 30 Seconds/leg |
Kimbre is a soon to be graduate of AMU with a Bachelor’s degree in Sports and Health Science with a concentration
in Exercise Science. She plans on sitting for her NASM-CPT and Fitness Nutrition Specialist certification after graduation.
Kimbre strives to be a living example of what it means to completely surrender every aspect of her life to Christ. Because of this, she has a holistic view on life and believes that the body, mind, and spirit all work together. Her goal is to educate and inspire people to live a healthy and whole life in Christ.
Kimbre lives in Philadelphia with her husband Matt and their two boys. She is the blogger behind Fueling the Temple and she likes to stay physically active by running, biking, and doing at home workouts. The goal of Fueling the Temple is to equip individuals of all ages to maintain fitness in all areas of life in a hectic world while giving God the glory. We want to discipline our bodies like athletes, not to turn heads, but to change hearts for Christ.
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