Big Movers

Core Work: 3 sets

Plank with elbows on bench and feet on ball (feet are on either side of ball-adduction)-60 seconds

Reverse curl, scissor legs, abduction and then adduction with legs-15

Prone on ball on bench-lift legs in adduction-30

Strength Work: 3 sets, do 1 and 2 three times and then move onto next set

1. elbows to hands in plank (push up position)-8 on each side

2. arms straight out in front-biceps curl with arms staying straight on BOSU-15

1. half boat position while doing chest presses-15

2. bent over rows-arms come to 90 degree angle and then back down-15

1. Supine (means face up on back) triceps extensions -15 

2. 20- 1 leg hip lifts in bridge on each side

2 sets of triple pulse lunges-8 reps