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Intermediate

Oblique Tilt

Oblique Tilt

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Bend right knee, drawing foot toward butt, and place ball behind right knee (squeeze ball tightly); point toes, and bring fingertips behind head with elbows bent out to side to start. Rotate torso toward right as you raise right knee out to side, drawing elbow toward knee. Slowly pulse knee up 2 inches and down 2 inches. Switch sides; repeat.

Extended Lift

Extended Lift

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Extend arms forward at chest height, and raise left leg to hip height. Bend knee slightly, point toes, and rotate leg inward to start.

B.

Straighten left leg, then pulse leg up to touch ball and lower to start position. Switch sides; repeat.

V-Up

V-Up

A.

Lie faceup on floor with legs long and arms extended overhead to start. Curl head, neck, and shoulders up as you reach arms and legs up to meet, balancing on tailbone so body forms a V shape. Simultaneously lower arms and legs back to start position.

Plank Jack

Plank Jack

A.

Start on floor in plank on palms with feet together. Without moving upper body or raising hips, hop feet wide. Hop feet back to start position.

Side Lunge to Tuck Jump

Side Lunge to Tuck Jump

A.

Stand with feet hip-width apart and arms by sides. Turn toward right and step right leg forward, pivoting on left foot, to come into a long lunge with right knee bent and left leg straight and bent left arm forward and bent right arm back.

B.

Push off right foot to return to start position and quickly jump as high as you can, tucking knees into chest. Land softly. Switch sides; repeat.

T Push-Up

T Push-Up

A.

Start on floor in plank on palms. Bend elbows back 45 degrees to lower body until chest grazes floor.

B.

Then push up, rotating to right to come into a side plank on left palm, extending right arm straight up from shoulder and stacking feet. Switch sides; repeat. Continue quickly alternating sides.

Test Exercise 2

Test Exercise 2

A.

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First Exercise Test

First Exercise Test

A.

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B.

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Test Exercise One

Test Exercise One

A.

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B.

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Alternating Glute Bridge

Alternating Glute Bridge

A.

Lie faceup on floor with knees bent and each foot on a Slidez disc, arms by sides on floor with palms up. Lift hips to form a straight line from shoulders to knees to start. Extend left leg, sliding foot forward. Pull it back to start position. Switch sides; repeat.

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