Works: Core, LegsStand on a foam roller with your feet hip-width apart, keeping your arches directly on the center of the roller. Extend your arms in front of you to shoulder height.Lower into a squat, bending your knees 90 degrees.Return to standing without locking your knees; maintain balance.Perform two sets of 15 slow reps.Tip: At the bottom of the move, squeeze through your hamstrings, glutes, and core to return to standing.
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FLAMINGO CABLE ROW
Works: Back, Core, LegsStand on your left leg holding a cable handle at waist height with your right hand.Lean toward the cable machine, keeping your left knee soft, till your torso, right arm, and right leg are parallel to the floor. Keep your left palm on your thigh and gaze forward.Return to standing, drawing your right elbow toward your right side while bending your right knee in front of you to hip height.Extend your right arm and leg back to the starting position and repeat.Do two sets of 15 reps each leg.Tip: Place your non-working hand lightly on your supporting thigh during the forward lean.
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KNEELING BOSU L-RAISE
Works: Shoulders, CoreGrasp the dumbbells with your left hand in front of your left thigh and your right hand at your right side. Kneel on the round side of a Bosu ball, keeping your torso tall and your shoulders in line with your hips and thighs.Lift the left dumbbell to shoulder height in front of you while simultaneously lifting the right dumbbell out to the right side at shoulder height; keep both arms straight throughout.Lower the dumbbells back to the start, then lift the right dumbbell in front of you and the left dumbbell out to the side. Do two sets of 16 reps.Tip: Don’t sit on your heels or let the dumbbells touch your thighs during the exercise.
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UNSTABLE UPCHOP
Works: Shoulders, Core, LegsStand balancing on the flat side of a Bosu ball with your feet hip-width apart, holding a medicine ball in front of your thighs.Squat down, bringing the ball slightly past the outside of your left foot.Keeping your arms straight, stand up from the squat and twist your torso until the ball is at a 45-degree angle over your right shoulder. Keep your eyes on the ball.Lower back down into a squat while again bringing the ball past your left foot, keeping your arms straight. Do two sets of 20 reps each side.
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STABILITY BALL SINGLE-ARM PLANK
Works: Core, GlutesLie facedown on a stability ball with your waist directly at the center of the ball. Place your hands on the floor with your wrists under your shoulders.Extend both legs behind you until they’re parallel to the floor, keeping your feet hip-width apart and your glutes engaged.Lift and extend your right arm forward until it’s parallel to the floor. Hold the position for 15 seconds.Return your right hand to the floor and repeat the movement with your left arm, again holding the pose for 15 seconds.Do two sets of 6 holds with each arm.Tip: For added resistance, use wrist and ankle weights.
Stand on a foam roller with your feet hip-width apart, keeping your arches directly on the center of the roller. Extend your arms in front of you to shoulder height.
Lower into a squat, bending your knees 90 degrees.
Return to standing without locking your knees; maintain balance.
Perform two sets of 15 slow reps.
Tip: At the bottom of the move, squeeze through your hamstrings, glutes, and core to return to standing.
FLAMINGO CABLE ROW
Works: Back, Core, Legs
Stand on your left leg holding a cable handle at waist height with your right hand.
Lean toward the cable machine, keeping your left knee soft, till your torso, right arm, and right leg are parallel to the floor. Keep your left palm on your thigh and gaze forward.
Return to standing, drawing your right elbow toward your right side while bending your right knee in front of you to hip height.
Extend your right arm and leg back to the starting position and repeat.
Do two sets of 15 reps each leg.
Tip: Place your non-working hand lightly on your supporting thigh during the forward lean.
KNEELING BOSU L-RAISE
Works: Shoulders, Core
Grasp the dumbbells with your left hand in front of your left thigh and your right hand at your right side. Kneel on the round side of a Bosu ball, keeping your torso tall and your shoulders in line with your hips and thighs.
Lift the left dumbbell to shoulder height in front of you while simultaneously lifting the right dumbbell out to the right side at shoulder height; keep both arms straight throughout.
Lower the dumbbells back to the start, then lift the right dumbbell in front of you and the left dumbbell out to the side. Do two sets of 16 reps.
Tip: Don’t sit on your heels or let the dumbbells touch your thighs during the exercise.
UNSTABLE UPCHOP
Works: Shoulders, Core, Legs
Stand balancing on the flat side of a Bosu ball with your feet hip-width apart, holding a medicine ball in front of your thighs.
Squat down, bringing the ball slightly past the outside of your left foot.
Keeping your arms straight, stand up from the squat and twist your torso until the ball is at a 45-degree angle over your right shoulder. Keep your eyes on the ball.
Lower back down into a squat while again bringing the ball past your left foot, keeping your arms straight. Do two sets of 20 reps each side.
STABILITY BALL SINGLE-ARM PLANK
Works: Core, Glutes
Lie facedown on a stability ball with your waist directly at the center of the ball. Place your hands on the floor with your wrists under your shoulders.
Extend both legs behind you until they’re parallel to the floor, keeping your feet hip-width apart and your glutes engaged.
Lift and extend your right arm forward until it’s parallel to the floor. Hold the position for 15 seconds.
Return your right hand to the floor and repeat the movement with your left arm, again holding the pose for 15 seconds.
Do two sets of 6 holds with each arm.
Tip: For added resistance, use wrist and ankle weights.
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