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Start on floor on hands and knees. Straighten and raise right leg behind you as high as you can, then step right foot forward between hands.
Rise up into a long lunge with left leg straight and right leg bent 90 degrees. Reverse movement to start. Switch sides; repeat. That's 1 rep.
Here's The Second Test Exercsie
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Lie faceup on floor with ball between ankles and legs extended straight up over hips, arms on floor by sides to start. Lower straight legs at a diagonal toward floor at left. Switch sides; repeat. Continue alternating sides for 1 minute.
Crab Toe Touch
Sitting on ball, walk feet forward until ball rolls just below shoulder blades; place fingertips behind head with elbows bent out to sides to start. Lift and extend left leg as you reach right hand to touch toes. Switch sides; repeat. Continue alternating sides for 1 minute.
Start in plank position with palms on floor and shins on ball. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. Pause, then slowly return to start. Repeat for 30 seconds.
Start in plank position with hands on ball and feet on floor. Bend elbows back nearly 90 degrees to slowly lower chest to graze ball. Press up to start position. Repeat for 30 seconds.
Start on floor in a reverse tabletop position, facing away from ball with palms pressing into ball (fingertips facing body), legs bent, and feet flat. Step left foot forward to straighten leg, then right foot. Hold for 30 seconds.
Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from shoulders to knees. Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat.
Stand on left leg to left of ball with right leg bent and foot on ball, hands on hips to start. Straighten right leg, pushing ball away as you reach arms overhead, leaning torso to the left. Repeat for 30 seconds. Switch sides; repeat.