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Yearlong Workout: Phase II, Workout B


2A Ball Bridge

Sets: 2-3 Reps: 5 (each side) Tempo: 232 Rest: 60 Seconds


Lie back on a Swiss ball with your arms straight out to your sides and knees bent 90 degrees [1]. Keeping your hips elevated (in line with your body), step to one side and roll your torso in that direction until that side's shoulder is in line with your knee [2]. Hold for three seconds, and then return to the starting position. Now lower your hips to just an inch above the floor [3], and then extend them to return to the starting position again. Repeat on the opposite side. That's one rep.

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