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Description

Workout for your hamstrings, butt and core with a stability ball - ignore most of the pictures and follow the descriptions


Exercises

Set 1: 1 round
Wall Ball Squats
Wall Ball Squats
30 seconds
Transition
Transition
5 seconds
Squats with Ball Reaches
Squats with Ball Reaches
1 minute
Transition
Transition
5 seconds

Set 2: 1 round
Leg Raise - Heels Apart
30 seconds
Leg Raise - Heels Together
30 seconds
Leg Raise - 'Peak' Shape
30 seconds
Leg Raise - ' V' Shape
30 seconds
Heel Taps
30 seconds
Ball Back Extensions
Ball Back Extensions
30 seconds
Transition
Transition
5 seconds

Set 3: 1 round
Bridge on Ball
Bridge on Ball
30 seconds
Bridge on Ball - Pulse
Bridge on Ball - Pulse
30 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
1 minute
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
30 seconds
Bridge on Ball Legs Bent
Bridge on Ball Legs Bent
30 seconds
Bridge on Ball Legs Bent Pulses
Bridge on Ball Legs Bent Pulses
30 seconds

Set 4: 1 round
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Bridge on Ball Bent Frog Legs
Bridge on Ball Bent Frog Legs
1 minute
Bridge on Ball Bent Frog Legs Pulses
Bridge on Ball Bent Frog Legs Pulses
30 seconds
Bridge with Heel Digs on Ball Frog Legs
Bridge with Heel Digs on Ball Frog Legs
30 seconds
Ab Ball Raises
Ab Ball Raises
1 minute

Set 5: 1 round
Transition
Transition
5 seconds
Right Side Ball Raises
Right Side Ball Raises
40 seconds
Transition
Transition
5 seconds
Left Side Ball Raises
Left Side Ball Raises
40 seconds

Set 6: 1 round
Transition
Transition
5 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds


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