On the twelfth day of the "Refine" Program, the focus are the triceps and chest muscle groups, both of which are pushing muscles that often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dumbbells will be leveraged as resistance. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth.

Tools used: Set of dumbbells and a stability ball

Exercises:
Isometric ball holds
Supine Bridge Chest Press x2
Supine Crunches
Supine Bridge Staggered Chest Fly R/L
Supine Elevated Leg (SEL) Chest Press / Decline x2
SEL Skull Crush x2
Standing Ball Tricep Kickback R/L
Prone Kneeling Triceps Press
Prone Over Ball Push-Up Walk Out

Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
55cm Stability Ball: https://amzn.to/2TZIgaw
65cm Stability Ball: https://amzn.to/2TZIgaw
Yoga Mat: https://amzn.to/2ZDSMrH

mc_16