Core: 2-3 sets of 20 reps
1. knees in plank with arms on bench and feet on plates (pull knees in without letting core move)
2. side crunches with small ball right and left
3. half rolldowns
4. heel toe crunches right and left
Strength: 2-3 sets of 20 reps
1. chest press on ball
2. standing overhead press standing on floor, 1 leg or discs
3. bent over row standing on ground, discs or bosu
4. push ups on bench (arms go slightly back)
5. overhead triceps extensions
6. ball wall squat
7. lunges (option with discs)
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