15 MINUTES OF SPINAL ARTICULATION EXERCISES FOCUSING SPECIFICALLY ON THE ROLL DOWN EXERCISE.
PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)
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15 MIN : SEATED ARMS SERIES W/WEIGHTS
15 MINUTES OF CHALLENGING ARM EXERCISES DESIGNED TO OPEN THE CHEST AND STRENGTHEN THE UPPER BODY. TRY THIS WHILE SEATED ON THE BALL, ON THE FLOOR, OR ON THE BALL, ON A CHAIR.
PROPS NEEDED : BALL, CHAIR (OPTIONAL), HAND WEIGHTS (OPTIONAL)
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15 MIN : SEATED UPPER BODY SERIES
15 MIN OF INTENTIONAL SEATED UPPER BODY MOVEMENTS. CAN BE DONE ON A BALL (AS SHOWN) OR A CHAIR.
Prenatal modification:
Sit on a chair if you feel off balance on the ball or feel tightness in the hip flexors.PROPS NEEDED: BALL, ANKLE WEIGHTS (OPTIONAL)
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15 MIN : SIDE LYING
15 MINUTE SIDE LYING SERIES TO CONNECT TO YOUR LATS, OBLIQUES, AND LEGS.
PROPS NEEDED: ANKLE WEIGHTS (OPTIONAL)
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