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Obliques

Rotating Ball Slam

Rotating Ball Slam

A.

Start standing with feet slightly wider than hip-width apart, holding a medicine ball in both hands. Explosively press ball overhead.

B.

Immediately slam the ball on the floor diagonally to the right, following the ball with your body and ending in a low squat position with head up, chest and glutes low. Scoop the ball up and explode upward, driving the ball back overhead to begin the next rep, this time slamming the ball diagonally to the left. 

Russian Twist

Russian Twist

A.

Start in a seated position holding a medicine ball, lifting feet in the air. Lean back on sitz bones. Keeping the abs tight, twist medicine ball to the right.

B.

Switch, twisting ball to the left. That's 1 rep.

Twisting Sit-Up

Twisting Sit-Up

A.

Start sitting with knees bent and feet flat on the floor, holding a medicine ball with arms extended overhead.

B.

Engage core and lower torso down to the floor, bringing ball overhead and to left. Squeeze abs to return to start. Repeat on opposite side.

Wall Throw

Wall Throw

A.

Stand perpendicular to wall, about two to three feet away, with right hip closest to wall. Hold a medicine ball in both hands, rotating to hold it outside of left hip.

B.

Extend hips and knees to twist, throwing medicine ball toward the wall with enough power for it to rebound back. Catch the ball and use the momentum to immediately move into the second rep.

Side Bend + Pause

Side Bend + Pause

A.

Stand with feet hip-width apart, holding dumbbells in hands by sides. With core engaged, bend at the waist to lower right dumbbell a few inches. 

B.

Engage left obliques to return to starting position. Repeat on the left side. Continue alternating, pausing at the top before switching to the opposite side. 

Sway Back: Side Bend & Cat-Cow

Sway Back: Side Bend & Cat-Cow

A.

Side Bend + Pause

B.

Cat-Cow

Mistakes and Tips:

This imbalance usually comes with having rounded shoulders, because they cause your back to hunch over. (This is another reason to stand up from your computer/desk periodically to get your body moving.) To correct sway back, you want to focus on improving flexibility and mobility of your thoracic spine, which is your middle to upper back.

Side Plank Fly

Side Plank Fly

A.

Start on floor in side plank on right forearm about an arm's-length away from a kettlebell, with left arm extended perpendicular from body and holding kettlebell handle with an overhand grip.

B.

Keeping left arm straight, raise weight to over left shoulder (your chest will open and kettlebell will flip so bottom of bell is facing ceiling). Take 3 seconds to slowly lower to starting position.

Abs with Twist

Abs with Twist

A.

Start seated with both legs straight, right ankle crossed over left, with hands behind head, elbows wide. Engage abs to round back slightly. 

B.

Draw right knee in toward chest and rotate torso to the right to tap left elbow to right knee.

C.

Holding this rotated position, extend right arm back to tap fingertips to floor. Extend left arms and right leg towards the ceiling. Return to starting position. 

Exploding Starfish

Exploding Starfish

A.

Lie faceup on the floor, legs in toward chest and arms extended by sides, shoulder blades hovering off the floor. 

B.

Reach arms overhead and extend legs, hovering limbs a few inches off the floor.

C.

Open arms and legs to an "X" position. Return to starting position. 

Curtsy Lunge with Knee Lift

Curtsy Lunge with Knee Lift

A.

Start in a curtsy lunge with right leg in front, left leg crossed behind. (Use a barre, wall, or chair for balance if necessary.)

B.

Lift left knee toward left underarm while straightening right leg.

C.

Return to curtsy lunge sending left leg back, straight and floating a few inches off floor. Step left foot next to right, then begin the next rep. 

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