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Ridgeline Fitness




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The Ridgeline Fitness Podcast provides effective and concise information to help you achieve your fitness goals.
Recent Episodes for Ridgeline Fitness
DATE: Wed, 18 Apr 2007
SIZE: 10.1 MB
1 Welcome to the Ridgeline Fitness Podcast

Welcome to the Ridgeline Fitness Podcast.

DATE: Wed, 18 Apr 2007
SIZE: 14.4 MB
2 "The Crunch"

Crunches on the Swiss ball offer several advantages over more conventional methods and machines. Using the ball facilitates full flexion and extension of your spine thereby training your abdominals through a full range of motion. Crunches on the ball also promote balance and stability stimulating your deeper core muscles in addition to the prominent rectus abdominus or ‘six-pack’ muscle. When done correctly the Swiss Ball crunch is super effective.

DATE: Wed, 18 Apr 2007
SIZE: 15.0 MB
3 "Straight Leg Bridge"

The Swiss ball brings an element of instability to basic exercises like the straight leg bridge. This stimulates and conditions your deep core muscles improving spinal stability. In addition to these small but important joint stabilizer muscles the Straight Leg Bridge also targets larger prime movers in your back, glutes and hamstrings.

DATE: Wed, 18 Apr 2007
SIZE: 10.8 MB
5 "Torso Twist"

Like the side crunch torso twists work the obliques but with a rotational movement. Resistance is created by momentum rather than leverage alone. Therefore increasing the speed increases the resistance and difficulty of the exercise. Torso twists are great for golfers and anyone who wants to enhance the rotational mobility and power.

DATE: Wed, 18 Apr 2007
SIZE: 15.6 MB
6 "Back Extension"

Back Extensions over the Swiss Ball complement crunches perfectly. Advantages over more conventional equipment include increased activation of the inter-segmental stabilizers of your spine and core muscles in general.

DATE: Wed, 18 Apr 2007
SIZE: 15.1 MB
7 "Roll Outs"

Rollouts are similar to the plank posture in yoga where you isometrically engage your abdominals and core to stabilize and control anterior pelvic tilt thus preventing hyper-extending your lower back.

DATE: Wed, 18 Apr 2007
SIZE: 13.8 MB
8 "Alternating Superman"

The Superman or Alternating Superman exercise on the ball is all about precision. This exercise integrates countless muscles in your back and core. Especially the small stabilizer muscles in your spine that attach one vertebra to another thereby stabilizing and supporting your spine from the inside out.

DATE: Wed, 18 Apr 2007
SIZE: 13.5 MB
9 "Knee Tuck"

The Knee Tuck or Jackknife is a challenging exercise that works your body from head to toe. The exercise is somewhat similar to Rollouts, requiring your lower abdominals to contract isometrically, stabilizing your spine.

DATE: Wed, 18 Apr 2007
SIZE: 10.9 MB
10 "Spinal Twist"

The Spinal Twist or Russian Twist is a great way to loosen up your back and gently work your obliques.

DATE: Wed, 18 Apr 2007
SIZE: 2.54 MB
11 "Correct Swiss Ball Sizing"

Here are few suggestions for determining the correct size Swiss Ball.

DATE: Wed, 18 Apr 2007
SIZE: 14.2 MB
12 "Pelvic Tilts"

Pelvic Tilts are designed to warm up your lower back and enhance mobility and coordination in your lumbar spine.

DATE: Wed, 18 Apr 2007
SIZE: 11.6 MB
13 "Hamstring Curls"

In my opinion hamstring curls on the ball beat any hamstring machine I’ve ever used. This exercise precisely targets your hamstrings and also engages your muscles in your hips and back.

DATE: Wed, 18 Apr 2007
SIZE: 10.7 MB
14 "Quad Extension"

Last time we looked at the Hamstring Curl on the ball. A good complement to this exercise is the Quad Extension. The knee extension in this exercise definitely works your quads but also involves the upper body, abs and core.

DATE: Wed, 18 Apr 2007
SIZE: 12.7 MB
15 "Push Up"

Push ups using the ball make a great exercise even better. Adding a Swiss Ball to the push up creates an element of instability and extra challenge.

DATE: Wed, 18 Apr 2007
SIZE: 7.98 MB
16 "Lateral Pull"

The Lateral Pull will increase your shoulder stability while working your back and core.

There are 3 more episodes in this feed. View All Episodes
Recent Comments for Ridgeline Fitness

Hello and welcome to the Ridgeline Fitness podcast. At first, we will be focusing on using the Swiss Ball also known as the Stability Ball to develope a strong, health core. We will then show how to use the Swiss Ball for both an upper and lower body workout. Please visit us at for more information or to contact us with any questions.

Submitted By: scott@... (on 3-2007)

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