⚡TheraBand Slow-Deflate (SCP®) Color-Diameter Sizing Progression
45 cm (Yellow):Athletes < 5'0" (< 152 cm)
55 cm (Red):Athletes 5'1" - 5'6" (155-168 cm)
65 cm (Green):Athletes 5'7" - 6'1" (170-185 cm)
75 cm (Blue):Athletes 6'2" - 6'8" (188-203 cm)
85 cm (Silver):Athletes > 6'8" (> 203 cm)
Phase 14/2/1
Stability Ball Hamstring Curl
Protocol:NASM Edge Master Series55-65 cm
HamstringsGluteus MaximusCalvesCore
Biomechanical Guardrails:
- •Drive hips upward into full bridge with heels dug firmly into ball center
- •Curl heels smoothly toward glutes without allowing hips to sag toward floor
- •Maintain rigid pelvic alignment and slow 4-second eccentric rollout
Phase 14/2/1
Stability Ball Push-Up
Protocol:Sofia Gotzi, PT (TheraBand Protocol)55-65 cm
Pectoralis MajorTricepsRotator CuffAnterior Core
Biomechanical Guardrails:
- •Place palms shoulder-width apart on ball apex, fingers spread wide
- •Lower chest toward ball over 4 controlled seconds, keeping elbows tucked 45°
- •Push aggressively through palms without letting the ball roll or wobble
Phase 14/2/1
Stability Ball Wall Squat
Protocol:Chad Blair (TheraBand Protocol)65-75 cm
QuadricepsGluteus MediusVastus MedialisLumbar Erectors
Biomechanical Guardrails:
- •Position ball snug against small of lower back and smooth wall surface
- •Walk feet 12-18 inches forward, hip-width apart, toes pointing straight
- •Descend smoothly to 90° knee flexion while maintaining constant back-to-ball pressure
Phase 14/2/1
Stability Ball Crunch
Protocol:NASM Edge Master Series55-65 cm
Rectus AbdominisTransverse AbdominisInternal Obliques
Biomechanical Guardrails:
- •Lie supine with ball positioned under lumbar curve and thoracic spine draped back
- •Support head lightly with fingertips; avoid pulling on cervical spine
- •Exhale and flex spine upward over ball, holding 2-second peak isometric crunch
Phase 22/0/2
Stability Ball Dumbbell Chest Press
Protocol:Performance Health Master Series55-65 cm
Pectoralis MajorAnterior DeltoidsTricepsGluteus Maximus
Biomechanical Guardrails:
- •Rest head, neck, and upper back firmly on ball with torso parallel to floor in bridge
- •Squeeze glutes to lock hips horizontal throughout entire bilateral dumbbell press
- •Press dumbbells in smooth arc directly over chest without flaring elbows past 90°
Phase 14/2/1
Stability Ball Prone Cobra (W-Y Raise)
Protocol:Performance Health Master Series55-65 cm
Lower TrapeziusRhomboidsInfraspinatusErector Spinae
Biomechanical Guardrails:
- •Lie prone with chest and pelvis anchored on ball, feet anchored wide against floor
- •Retract and depress shoulder blades, driving thumbs toward ceiling in W to Y transition
- •Keep chin tucked in neutral cervical alignment; avoid hyperextending neck
Phase 22/0/2
Stability Ball Roll-In / Pike
Protocol:NASM Edge Master Series55-65 cm
Rectus AbdominisIliopsoasSerratus AnteriorShoulders
Biomechanical Guardrails:
- •Start in rigid push-up plank with shins resting centered on ball apex
- •Contract core and pull knees toward chest (or pike hips straight up over shoulders)
- •Control return smoothly without hyperextending lumbar spine at bottom
Phase 14/2/1
Stability Ball Back Extension with Rotation
Protocol:NASM Edge Master Series55-65 cm
Erector SpinaeInternal & External ObliquesMultifidus
Biomechanical Guardrails:
- •Anchor anterior pelvis and thighs on ball with feet braced against wall or floor
- •Cross arms over chest or fingertips at ears; lower torso over ball curve
- •Extend spine to neutral alignment, then rotate torso 15-20° under strict control
Phase 14/2/1
Stability Ball Loaded Bridge
Protocol:NASM Edge Master Series55-65 cm
Gluteus MaximusBiceps FemorisTransverse Abdominis
Biomechanical Guardrails:
- •Upper back and scapulae resting on ball, knees bent at 90°, feet flat on floor
- •Lower hips toward floor, then drive through heels to full hip extension
- •Maintain level pelvis without swaying; squeeze glutes intensely at top
Phase 14/2/1
Stability Ball Russian Twist
Protocol:Performance Health Academy Network55-65 cm
Internal & External ObliquesTransverse AbdominisGlutes
Biomechanical Guardrails:
- •Lie supine in bridge position with head and shoulders supported on ball
- •Clasp hands straight up over chest; rotate torso onto one shoulder
- •Keep hips elevated and level with floor throughout rotation; resist hip drop
Phase 14/2/1
Stability Ball Scapular Triad (Ball Combo I)
Protocol:NASM Edge Master Series55-65 cm
Middle TrapeziusLower TrapeziusPosterior DeltoidsRhomboids
Biomechanical Guardrails:
- •Chest supported on ball, light dumbbells in hands, neutral head position
- •Perform controlled Y-raise, T-raise, and W-scapular squeeze sequence
- •Focus on scapular depression and retraction; avoid shrugging upper traps
Phase 22/0/2
Stability Ball Prone Shoulder Press
Protocol:NASM Edge Master Series55-65 cm
DeltoidsTricepsErector SpinaeGlutes
Biomechanical Guardrails:
- •Prone on ball with toes anchored to ground, holding light dumbbells at shoulders
- •Maintain rigid posterior chain line from heels through crown of head
- •Press weights overhead in scapular plane without arching lumbar spine