Exercise I

Supine unstable Russian twist on a Swiss ball, three sets of 15 with a 10-kilo plate

  

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Exercise II

Stability pushups, three sets of five, slowly

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Exercise III

Single leg box squat, three sets of 15 each leg

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Exercise IV

Medicine ball throws, two sets of 50 with a five-kilo ball

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Exercise V

Single leg bridge, three sets of 15 each leg

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Exercise VI

Swiss ball abduction, two sets of 12: Start with elbows under shoulders, slowly roll balls out untilelbows are 90 degrees to torso.

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