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Works: core and rotator cuffs
Perform a side plank on your left side with your left hand on the floor and a stability ball positioned underneath the side of your torso and hip. Stagger your feet so that your left foot is in front of the right. Hold a weighted mini ball in your right hand and extend your right arm out straight in front of you. Slowly raise your right arm until it is even with your body, rotating from your shoulder. Lower your right arm slowly, reaching your right hand down towards your left. Return to your starting position [not shown].
Perform 3 sets of 10 reps on each side.
Photos courtesy of 24 Hour Fitness
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