Supine Hip Extension With Leg Lift

• Begin by lying flat on the floor with ball resting under your calves and heels pressed firmly into the ball.

• Squeezing your hamstrings and glutes, raise your hips up off the floor.

• From this raised position, lift your left leg straight upward. This requires some balance so be sure to keep your right heel firmly pressed into the ball.

• Return to start position and repeat and then switch legs.

• Hold a Dumbbell in each hands with elbows bent, palms facing out with hands at chest level.
• Using your chest muscles, straighten arms and extend them over your chest.
• Return to start position and repeat.

Backward Lunge On Bosu

• Begin by safely standing tall on a BOSU with ball side up, knees slightly bent. Arms are hanging down at your sides.

• Extend your left foot backward off the BOSU about 2-3 feet bending both right and left knees.

• Left foot's heel raises off the ground. Keep your right knee above the ankle (don't extend past toes).

• Return to start position, repeat and switch sides.

Shoulder Rotator

• Begin by standing tall, feet hip-width apart, knees slightly bent.

• Bend elbows and bring upper arms to about parallel to floor with hands in front of waist and palms facing in.

• Keeping upper arms parallel to floor, rotate elbows so that lower arms are up and perpendicular to upper arms with palms now facing out. Try to keep upper arms still.

• Return to start position and repeat.

Abdominal Flexion With Ball

• Begin by lying on the back with the knees bent.

• Extend the arms above the head, holding the ball in both hands.

• Extend the arms, lifting the shoulders off the ground, and the right leg into the air.

• Bring the right foot back to touch the ball.

Tricep Kickback With Band

• Stand with one leg slightly in front of the other for balance. Bend slightly forward from the torso.

• Grab each end of a resistance band with each hand. Bend the arm that is opposite side of the forward leg back to about a 90-degree angle. Keep your shoulder relaxed and down. This arm's hand is at your waist.

• Place the opposite hand on your bent arm's shoulder. Extend your arm straight back keeping your upper arm parallel to the ground and your armpit closed.

• Return to starting position and repeat. Then perform move on opposite arm.