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Calves

Plié Bend

Plié Bend

A.

Hold ball and stand with feet wide and toes turned out 45 degrees. Raise ball overhead, squat, and lift left heel to start.

B.

Keep arms straight and bend torso toward left, reaching ball over knee. Slowly pulse ball up 2 inches and down 2 inches. Switch sides; repeat.

Wall Squat Rolls

Wall Squat Rolls

A.

Start standing up against a wall with a Pilates ball in the center of your back. Feet should be about a foot away from the wall.

B.

Slowly roll down on the ball to come into a squat position, making sure that knees do not go past ankles. Slowly roll back up. That's one rep.

Single Leg Bridge with Leg Dips

Single Leg Bridge with Leg Dips

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Lift pelvis up to bridge position, then lift one leg out and straight up to the ceiling.

B.

Keeping the leg straight, lower it down to hip height, then lift it back up to the ceiling. Keep both hips level, hipbones pointing toward the sky.

Test Exercise 2

Test Exercise 2

A.

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Test Exercise One

Test Exercise One

A.

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B.

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Lizard Lunge

Lizard Lunge

A.

Start on floor in plank on palms with legs together and each foot on a Slidez disc. Keeping body in a straight line, bring left foot to outside of left palm. Return to start position. Switch sides; repeat.

Drop Lunge

Drop Lunge

A.

Stand with feet hip-width apart and left foot on a Slidez disc, arms by sides to start. Extend arms forward at chest level and bend knees as you sweep left leg behind and across right until knee grazes floor. Return to start position. Switch sides; repeat.

Squat Press

Squat Press

A.

Stand facing wall with feet hip-width apart or wider and a Slidez disc between each hand and wall, arms extended at chest level, elbows slightly bent. Squat slowly, straightening arms overhead and going as low as you can with heels on floor.

B.

Stand, pressing discs into wall as you rise onto tiptoes and reach arms overhead.

Single-Leg Step-Up

Single-Leg Step-Up

A.

Stand with body perpendicular to rower and facing it, arms by sides. Place ball of right foot on rail and step left leg into reverse lunge to start.

B.

Press into right foot to step up to stand on rower, bringing bent right knee toward chest. Return to start. Switch sides; repeat.

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