Medicine ball cross lunge | Legs_lunge

Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place med,ball or dumbbell in front of your chest with elbows slightly bent
Step forward with one foot 2-3 feet placing back leg in line with front leg (cross step)
Lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position. .
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Place a barbell on you shoulders
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg laterally , contracting your buttocks
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Sit on top of fitness ball with feet placed firmly on the floor
Roll bottom half of glutes off the ball by sliding forward, centering part of your back under the belly button on top of the ball .
Place hands on your chest
Crunch upper body forward and roll shoulders toward hips, exhaling and squeezing as you reach the top
Lower back slowly to starting position and repeat
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Don’t roll ball, and don't cheat yourself by using momentum!
Make sure you do not feel pain in lower back
Repeat 15 times for 3 sets

Lay with your back on the floor with knees bent at 90 degree angle, arms to the side palms down
Place fitness ball between feet
Tighten abs, contract glutes
Extend knees, straightening legs up toward the ceiling
Hold, feeling contraction at the top of your thighs
Return to starting position.
Use controlled motion – don’t swing legs.
Repeat 15 times
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Lie on on the ball , side opposite of working arm.
Start position: Grasp dumbbell with reverse grip ( palm up) and flex elbow keeping elbow in at side,
Face your palm out away from your body and slowly raise your arm up at a 45 degree angle
Keep elbow bent
Return to the starting position following the same motion and repeat for 12 repetitions.
Repeat with the other arm
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Start by sitting on the stability ball and hold a dumbell straight out in front of your shoulders.
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor
Now rotate your trunk back and forth brining the dumbell out and up in front of your face and keeping one leg off the floor.
Remember to rotate shoulders and not just the arms. To ensure this movement, let head follow arms during rotation.
Continue for 12 times and repeat with the other leg
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Circles on the ball1 Circles on the ball2

Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Place a dumbbell in each hand above your chest.
Simultaneously start making big circles using full range of movement
Keep your but and abs tight
Repeat 12 times
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Put one foot on a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Hold dumbbells to your sides
Tighten abs, activate glutes
Step backward with one foot 2-3 feet with one leg , keeping knee directly over the toes lower back knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Push through front heel and stand upright,
Repeat 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Lie face down with chest on the ball.
Take your hands and walk forward allowing the ball to roll under your body until part of your legs between knees and feet, are supported by the ball .
Closer to the feet - harder an exercise
Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
Tighten abs, activate glute
Once your body is stabilized in this plank position slowly drive your knees in towards your chest bringing the ball with you.
Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.
Repeat 12 -15 reps
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Starting Position: Lie supine on stability ball.
Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor , hold and return to starting position.
Repeat 12-15 times with each leg
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Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Grasp dumbbells and let arms hang down at sides
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot
Stabilize
Return lifted leg to the ground, do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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