Circles
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down

in a circular motion.
Squat down so that the ball is just off of the ground during the bottom portion of the circle.
Repeat for prescribed repetitions and then reverse the circle.

Diagonal Wood chops
Starting Position: Start with your arms extended holding the cable handle down and

to your left..
1. Bring cable handle up and away in a wood chopping motion.
2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
 

20 On Both Sides



 

Orange Band



 

Standing Rotations
1. Position pulley at approximately chest height.
2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3. Start position: Grasp handle with

right hand first followed by left hand

on top of right hand. Extend arms forward

at shoulder level.

Hips and shoulders should be squared.
4. Rotate hips approximately 65° (or slightly past midway between the hip and naval).
5. Return to start position. Switch sides

after prescribed number of reps.
6. Remember to rotate shoulders and hips

and not just the arms. To ensure this movement, let head follow arms during rotation.

20 On Both Sides



 

Orange Band



 

Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the

other side.
3. Remember to keep your head, neck and body in a straight line.

Plank
1. Start by placing your forearms on the ground and forming a plank with your

forearms and feet.
2. Hold this position keeping your body

parallel to the ground for the required time.

 

Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body

parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up

into the air and hold for a 1 second count.
3. Return to the starting and repeat for

the prescribed number of repetitions.

3 point rollout on ball
1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from

your body and then bring them back in

towards your chest.
4. Do not let your hips drop below parallel.

If this happens do not extend your arms as

far. Your arms should only be extended as f

ar as you can without dropping your hips

below parallel.

Ball Transfer Crunch
1. Start by lying on your back with a

stability ball held between your legs and

your arms directly above your head.
2. Simultaneously raise your legs with the

ball and your shoulders up towards the

ceiling.
3. At the top grab the ball with your arms

and return to the starting position with the

ball in your hands.
4. Repeat this movement and transfer the

ball back to your feet.
5. Repeat for the required repetitions.