Exercise Guide
200+ movements.
One ball. One system.
Your complete training system for the Adjustable Medicine Ball — a 52-week progressive program and a full exercise library with video demos for every movement.
How to use your bands.
Your set includes one core 8 lb medicine ball with handles, one 4 lb weight band, and one 8 lb weight band. Mix and match to hit your target resistance — bands clip on and off in seconds, no tools required. Switch resistance between exercises or sets without losing your training flow.
Core ball only. Ideal for warm-ups, mobility work, and rehabilitation exercises. Build movement quality before you build load.
Core ball + 4 lb band. Great for moderate conditioning, supersets, and skill movements. The everyday working weight.
Core ball + 8 lb band. Peak strength sets, power movements, and advanced training. Where you find the next gear.
Start lighter than you think.
Begin at 8 lb to learn movement patterns before adding weight. Technique always comes before load — the 12 lb and 16 lb settings aren't going anywhere.
Watch the video before you start.
Every exercise in the library has a video demo — take 30 seconds to watch it before your first set. Thirty seconds of video saves thirty days of recovery from a tweaked back.
Use the warm-up.
Every workout in the program includes a targeted warm-up. Skipping it increases injury risk and reduces performance on the working sets that actually matter.
Track your progress.
Note which weight you used and how it felt. Progressive overload — adding weight or reps over time — is the #1 driver of long-term results.
Don't skip the cool-down.
The stretches and breathing work accelerate recovery and reduce soreness. The five minutes you spend here decide how the next workout feels.
200+ movements. Every muscle group.
Browse all exercises — click the icon to open the video tutorial on YouTube.
52 weeks. Three blocks.
52 weeks · 3 progressive blocks · 4 workouts per week. Every exercise links to a video demo so you know exactly how it should look before your first set.