Name: Playbook - Prolific Soccer - Bodyweight Workout With a Ball ⚽️
Uploaded: 2024-04-10T13:50:38.689Z
Duration: 20 min
Description: Bodyweight Workout With a Ball ⚽️

In this workout all you will need is a ball! This workout is focused on the full body so we will be training upper and lower body all in one workout. Let’s do it!

In this exercise, you will be on your left leg with the ball in your hands. You will bend down while trying to keep your back straight and get as low as you can with a slight bend in the knee. Then, come up and drive your right knee up. Trying to keep your balance.

Single Leg Deadlift & Balance (Left)

In this exercise, you will be on your right leg with the ball in your hands. You will bend down while trying to keep your back straight and get as low as you can with a slight bend in the knee. Then, come up and drive your left knee up. Trying to keep your balance.

Single Leg Deadlift & Balance (Right)

This exercise takes the normal lunge and makes it a bit more difficult. You will lunge backwards and twist over your forward leg. This will help your balance.

Twist Lunges

In this exercise, you will have the ball under one hand and you will be in push-up position. You will then do a push-up and then roll the ball to the opposite hand.

Push-ups with a Ball

In this exercise, you will be in a full plank or push-up position with the ball at your side. You will then push the ball to the opposite side. Try to minimize wobbling of the body. Control your hips.

Plank Ball Push Throughs

In this exercise, you will start on your back with the ball in your hands. Raise your feet in sync with your hands and meet in the middle in a V shape.

Suitcases

Here you will be performing russian twists. Making sure the movement is slow and controlled.

Bodyweight Workout With a Ball ⚽️

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