Stability Ball Pike Tutorial + Distance Group Coaching

My Distance Elite Coaching program is now officially FULL for the next 12 weeks. SO excited to be working closely with these new clients, and helping them work towards their fitness goals!

But there were a lot of folks I heard from who would have loved to work with me, but the program was out of their reach financially.

And trust me, I totally get it.

So what I have decided to do is, start a group – based distance coaching program.

We have never done this before, but I got the idea over the weekend, and so we’re going to do a “beta test” group.

It will run in a group format – kind of like boot camp, run online – vs the one on one focus of my Elite coaching program.

The cost will be considerably lower, for those that price was an issue for.

And you’ll even have some of the added accountability and motivation of working with a group as you work towards your training goals.

If you are interested, stay tuned – details on that coming later this week.


Stability Ball Pike Tutorial

When I first got into the fitness industry, stability balls were ALL the rage, and I used them almost every single one of my programs.

But I started realizing that in most cases, the trainee was not able to use as much weight for a given exercise, as they would in the more traditional version.

And since over the last several years, so much of my training methodology has evolved to helping people get stronger as a priority, I have moved away from using them.

But, I am starting to come around, and realize that the stability ball offers an entirely new dynamic to strength training, and has a place in most workout programs.
The balance and core activation required to perform movements on these balls can be a great benefit.

Here is an intermediate-to-advanced move using the stability ball to work your abs, that if you’re a stability ball skeptic like me, might convert you:


Stability Ball Pike

1 - Get into push up position, with a stability ball under your lower quads.

stability ball pike 1

2 - Contract your abs, and raise your hips as high as you can, allowing the ball to roll to your shins under control.

stability ball pike 2

3 - Push your knees back out, and roll the ball back in the reverse direction, returning to starting position.

stability ball pike 1

Repeat for required number of reps and sets.


Try three sets of ten of the stability ball pike at the end of your next training session. You’ll feel the ab activation, and the sheer power of the movement, right away. It might just turn you into a stability ball convert!

Train hard, talk soon -

- Forest Vance

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