The Warrior Ball Tuck

This exercise is an excellent way to challenge the core while at the same time increase shoulder stability and dexterity. As an added challenge I wore my Training Mask set to 9,000 feet. I believe that you must continue to challenge your mind, body and spirit in ever changing ways to increase your level of health and fitness. The main concern with any activity or exercise should be the risk / benefit ratio. While it is understood that risk is an unavoidable part of everyday life, the benefits must always outweigh the risk by more than half for optimum safety parameters.

The two exercises needed to work up to the full Warrior Tuck are: ball tuck with both hands on the ground and a prone bridge with two feet on the ball and one hand in the air. Work oon increasing your ball tuck proficiency slowly, beginning with 1 set of 10 reps moving gradually to 4 sets of 30 reps over time. Your prone one handed bridge should be measured in short lengths of time, first beginning with 5 seconds each arm then progressing to 60 seconds each arm over time.

Once you are able to complete the 30 rep ball tuck and the 60 second unilateral bridge then you can begin to put the two movements together. I recommend begining with 1 set of 2 to 4 reps on each arm then progress, over time, to 4 sets of 10 to 15 reps each side. Don't be surprised if you draw a great deal of attention at your gym or if other gym patrons inquire as to what you are training for. Hopefully you will inspire them to step up their game and some new life to their regular routine. Remember to always progress slowly. Consult your Physician and a qualified Fitness Professional prior to adding advanced moves to your routine. Please feel free to contact me with any questions or comments. Above all be safe, be healthy and be happy. DREAM THE LIFE THEN LIVE THE DREAM!