POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: BAND&MIDEQUIPMENT: STABILITY BALLEXECUTION: UNILATERAL
VARIANT 01
A.K.A. Seated On Ball One Leg Upright Rear Delt Raise With Band One Arm
Attach the chord to an object or door just above waist height, sit on a stability ball facing the door or object with one foot lifted off of the floor and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring your arm back until it is at shoulder level at your side and the palm of your hand is facing the door, let your arm slowly return to the start and repeat making sure to do the same amount on the other side to complete the set.
POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: BAND&MIDEQUIPMENT: STABILITY BALLEXECUTION: ALTERNATING
VARIANT 02
A.K.A. Seated On Ball One Leg Upright Rear Delt Raise With Band Alternating Arms
Attach the chord to an object or door just above waist height, sit on a stability ball facing the door or object with one foot lifted off of the floor and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring your arm back until it is at shoulder level at your side and the palm of your hand is facing the door, let your arm slowly return to the start and repeat alternating sides until the set is complete.
POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: DUMBBELLEQUIPMENT: STABILITY BALLEXECUTION: UNILATERAL
VARIANT 03
Sit down on a stability ball and lift one foot off of the floor, take a dumbbell in each hand and keep your arms straight out at your sides at just below shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on the other side until the set is complete.
POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: DUMBBELLEQUIPMENT: STABILITY BALLEXECUTION: ALTERNATING
VARIANT 04
Sit down on a stability ball and lift one foot off of the floor then take a dumbbell in each hand and keep your arms straight out at your sides at shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete.
POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: DUMBBELLEQUIPMENT: STABILITY BALLEXECUTION: BILATERAL
VARIANT 05
Sit down on a stability ball and lift one foot off of the floor, take a dumbbell in each hand and keep your arms straight out at your sides at shoulder height, while keeping them straight raise both arms in an upward arc stopping just before the weights are above your head, slowly lower your arms back to the starting point and repeat.
POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: DUMBBELLEQUIPMENT: BAND&LOWEQUIPMENT: STABILITY BALLEXECUTION: UNILATERAL
VARIANT 06
Take a band handle in each hand and put it under one foot or attach it to an immobile object beneath you then sit down on a stability ball and lift the other foot off of the floor, take a dumbbell in each hand and keep your arms straight out at your sides at shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on the other side to complete the set.
POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: DUMBBELLEQUIPMENT: BAND&LOWEQUIPMENT: STABILITY BALLEXECUTION: ALTERNATING
VARIANT 07
Take a band handle in each hand and put it under one foot or attach it to an immobile object beneath you then sit down on a stability ball and lift the other foot off of the floor, take a dumbbell in each hand and keep your arms straight out at your sides at shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete.
POSITION: SEATED ONE LEG IN THE AIREQUIPMENT: DUMBBELLEQUIPMENT: BAND&LOWEQUIPMENT: STABILITY BALLEXECUTION: BILATERAL
VARIANT 08
Take a band handle in each hand and put it under one feet or attach it to an immobile object beneath you then sit down on a stability ball and lift the other foot off of the floor, take a dumbbell in each hand and keep your arms straight out at your sides at shoulder height, while keeping them straight raise both arms in an upward arc stopping just before the weights are above your head, slowly lower your arms back to the starting point and repeat.