Tall Kneeling Stability Ball Roll Out- 10x
Stability Ball Plank Push-Away- 20x
Tall Plank with Lateral Leg Extension- 10x each side
Stability Ball Pike- 6-10x
Tall Kneeling Stability Ball Roll Out- Begin in a tall kneeling position with the stability ball positioned in front of you. Place your hands on the top of the ball. Stay tall and brace your core. Press your hands into the ball and roll it away from you until your forearms are on the ball. Keep your body in a straight line from your knees to the top of your head the whole time. Pull back and return to your starting position. Repeat for a total of 10 times.
Stability Ball Plank Push-Away- Set up in a plank with your forearms on top of the stability ball. Keep your core braced, and don’t let your low back sag. Start to create a sawing action, pushing the stability ball away from you with your arms and then pulling it back under you. You’ll be opening and closing the angle of your armpits by moving your forearms forward and back. Work to keep the rest of your body perfectly still. Perform 20 Push-Aways or hold for 30 seconds.
Tall Plank with Lateral Leg Extension- Begin in a tall plank position with your hands firmly planted on the ground and your feet on top of the stability ball. Maintaining the integrity of your plank, extend one straight leg out to the side and then the other. Stay strong in your plank and resist sagging, shifting or twisting through your back. Only extend your leg far as your hips allow. Perform a total of 20 leg extensions or hold for 30 seconds.
Stability Ball Pike- Start in a tall plank position, hands on the floor, feet on the ball. Take a deep inhale and brace your core. With your exhale, use your abdominal muscles to pull your hips up into a pike position in one smooth fluid movement. The stability ball will roll towards your hands. Aim to create an inverted V position. Take another deep inhale and use your abdominal muscles to control the descent to your starting position. Repeat for a total of 6-10 reps.
Repeat the entire Four for the Core Sequence 3x