CGX: Stability Ball Trisets

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout was agonizing. I did not come to it fresh. This morning I decided to stack together 3 CGX stability ball workouts for leg day and this was the second one I did. I had just finished Lengthen and Contract Hamstrings and my hamstrings were already fried. This seriously finished them off. I was whimpering and struggling by the end and, as mentioned in Lengthen and Contract Hamstrings review, by the end of this workout I could feel the rollouts (and holds) from the soles of my feet, up my calves to my hamstrings. You do not need dumbbells to completely fry your muscles. A stability ball does the trick nicely!

This workout is done interval style. The interval and recovery times are all different so they are noted below in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down the workout time as a percentage.

Stability Ball Trisets is 19:14 minutes (this time does not include the optional 11:39 minute warm up) with a 1:50 minute stretch. Equipment: stability ball and a fitness mat.

Triset 1:

1. Rollout for 30 seconds (lay on back on mat with both heels on ball, raise hips/glutes and hold for 10 seconds then roll ball out then back in)
2. Hold for 30 seconds (same position as #1 but with ball rolled in and hips raised, hold isometrically entire interval)
3. Repeat #1
4. 30 second rest
5. Repeat #1-4

Cluster sets 1:

1. Rollouts for 20 seconds
2. 20 second rest
3. Repeat #1 & 2 three more times

Triset 2:

1. Bridge for 30 seconds (still laying on back on mat, place both feet on ball with glutes close to ball, raise and lower hips in bridge)
2. Hold for 30 seconds (keep hips raised isometrically at top of bridge for entire interval)
3. Repeat #1
4. 30 second rest
5. Repeat #1-4

Cluster sets 2:

1. Bridge for 20 seconds
2. 20 second rest
3. Repeat #1 & 2 three more times

More Stability Ball Work:

1. Roll out to a slow pace for 60 seconds
2. 30 second rest
3. Hip thrust to roll out for 60 seconds (heels are still on ball, ball is close to glutes, raise hips into bridge then roll ball out, roll ball back in and lower glutes to mat)
4. 10 second rest
5. Roll outs to a faster pace for 30 seconds