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I 01. adductor stretch

I 02. obligue crunch

sit on a gymball with one leg extended and the other bent (side lunge) with weight on the bent leg.. draw abs in & activate glutes _ słowły shift weight toward the front foot until a slight resistance is fełt on the straight leg _ hołd for 20-30 seconds _ switch sides & repeat _ sgeeze glutes as you shift the weight toward the front foot

I 03. med bali pullover

lieona gymball (gymball under Iow back) with knees bent at a 90-degree angle, feet flat on floor, toes pointing straight ahead _ hołd a medidne baJI (between 5 & 10% of body weight) overhead with arms extencłed draw abs in, activate glutes & tuck chin _ quick}y crunch forward throwing medidne bafl against the wafl _ as the wali rełeases continue pulBng the arms through to the sides of the body at the end of the follow-through, shoulder błades shoułd be retracted & depressed catch bali & repeat

I 05. gymball combo 01

see 05 tor adróe on use of dumbbofe

lie supine on a gymball (gymball under Iow back) with knees bent at a 90-degree angle place feet flat on floor with toes shoułder width apart, pointing straight ahead allow back to extend over curve of gymbaJI cross arms across chest or place by the temples draw abs in & activate glutes słowty crunch upper body forward, raising shoulder blades off the gymbafl & tucking chin to chest _ tum the torso to altemate sides and hołd for 2 seconds _ słowły lower upper body over the gymball, maintaining a drawn-in position

I 04. gymball push up (hands on)

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place hands on gymball shoulder width apart & maintain a chin tucked position _ place feet on floor & activate glutes & thigh muscles draw in abs and squeeze glutes _ lower chest to gymball by bending the ełbows and retracting the shoulder blades the chin should remain in a tucked position the back shoułd remain straight _ hołd for 2 seconds squeeze chest and extend the arms back to the start position

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lie prone on a gymball with abdomen on gymball _ keep feet pointed down & legs completely straight _ hołd dumbbełl in each hand _ draw abs in & activate glutes _ lift chest off the gymball & keep neck & neck in proper alignment extend arms in front of body lift arms to body height at a 45-degnee angle keeping thumbs up & pinching shoułder blades back & down (scaption) _ move arms straight out to side with thumbs up (abduction) _ move arms to the side of the body with thumbs up, retract & depress shoułder blades (cobra) _ hołd at each location & then return arms to extended position in front of body & repeat 6 times _ always use Bghter dumbbells when performing this exercise - it is important to complete the exercise correctty - weight is not so important, it is about technique _ progress gradually with heavier dumbbells over time

06. prone dumbbełl row

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begin in a prone position with gymball under abdomen keep feet pointed down legs compłeteły straight. hołd dumbbells in each hand & extend arms in front of body _ draw abs in & acth/ate glutes _ life chest off the bali row the dumbbells by retracting & depressing should błades ftex ełbows bringing thumbs toward armpits _ hołd for 2 seconds return dumbbells slowfy to ground by extending ełbows & allowing shoutders to protract at end-range

I 07. prone military press

I 08. lying tricep extension

copyright 2008 escape fitness Itd.

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lie prone on a gymball with abdomen on gymball keep feet pointed down & legs compłeteły straight hołd dumbbełl in each hand    lie on a gymball with gymball between shoulder blades maintain a bridge position by contracting glutes & keeping shoulders,

& begin with ełbows & shoulders at 90-degree angles, shoulders should be extemalły rotated as far as possibłe with scapula in a    hips & knees leveł feet should be shoulder width apart with toes pointing straight ahead _ hołd dumbbells in each hand with

retracted & depressed position draw abs in & acth/ate glutes press both arms directfy overhead by extending ełbow, słowły    ełbows pointing toward the sky _ draw abs in & acth/ate glutes extend ełbows until arms are straight up in the air .

return it to starting position & repeat 6 times see os tor adv*ce onuse of dumbbefis    H return dumbbells słowły toward chest by flexing ełbows keep hips up and ełbows still throughout movement