2. Slam the ball onto the ground as hard as you can
3. Don’t get hit in the face
Pushups
Beginning in the Bridge position keeping your back flat and core tight, begin to bend your elbows with them moving outwards at a 90-degree angle from your body.
Come down to where your chest is just a few inches from the floor, and press back up through your palms back up to the starting position.
Go ahead and repeat this process for the designated amount of reps.
Starting out in the bridge position keeping your back flat, begin by raising one hand off the ground and reach underneath your body through to the other side.
Bring your hand back to the starting position where you will repeat with the opposite hand.
Begin in the pushup position with your hands underneath your shoulders and before initiating the pushup, lift one leg off the ground a few inches and begin to do your pushup.
You can do all the reps on one side before switching to the other leg, or alternate legs as you perform the set.
Beginning in the pushup position with your back flat, core tight and shoulders over your wrists, begin to push back in the pushup position so that you are traveling backwards into the pike position.
Engaging the downward pushup position once again and traveling forward, past the standard push up position, and forward to lock out your elbows out in front.
From here, repeat the entire movement for the designated amount of reps.
Beginning in the bridge position, move your hands slightly above your shoulders and away from the sides of your body.
Spread your feet out as well to create a nice, sturdy base.
From this position, pull your hands into the floor as if you are trying to bring the floor together.
This will create an amazing tension in your chest even though you are not moving.
Maintain this position for as long as you safely can.
Bridge Reach Under
Starting out in the bridge position keeping your back flat, begin by raising one hand off the ground and reach underneath your body through to the other side.
Bring your hand back to the starting position where you will repeat with the opposite hand.
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Side Plank
Beginning in the bridge position, move your hands slightly above your shoulders and away from the sides of your body.
Spread your feet out as well to create a nice, sturdy base.
From this position, pull your hands into the floor as if you are trying to bring the floor together.
This will create an amazing tension in your chest even though you are not moving.
Maintain this position for as long as you safely can.
