1A. CLEAN AND PRESS
Sets: 3 Reps: 10 Rest: 0 sec.
Hold the ball and stand with feet shoulder width. Bend your hips and knees and lower your body with arms extended until the ball is just above knee level. Explosively extend your hips and knees as if jumping, shrug your shoulders, and raise the ball to shoulder level. Squat down as you “catch” the momentum of the ball. Stand up and press it overhead. That’s one rep.
1B. SITUP AND THROW
Sets: 3 Reps: 10 Rest: 60 sec.
Hold the ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him instead and let him throw it back
2A. MOUNTAIN CLIMBER
Sets: 2 Reps: 20 (each leg) Rest: 0 sec.
Hold the ball with both hands and get into pushup position on the floor. Drive one knee up to your chest and then quickly drive it back while you raise the opposite knee.
2B. CLOSE GRIP PUSHUP
Sets: 2 Reps: 15 Rest: 60 sec.
Get into pushup position on the floor, resting your hands on the ball. Keeping your body straight and your core braced, perform a pushup on the ball.
3A. BULGARIAN SPLIT SQUAT
Sets: 2 Reps: 10 (each side) Rest: 0 sec.
Stand lunge length in front of a bench holding the ball with both hands at arm’s length overhead. Bend your left knee and rest the top of your left foot on the bench behind you. Lower your body until your front thigh is parallel to the floor.
3B. SEATED KNEE TUCK
Sets: 2 Reps: 10 Rest: 60 sec.
Sit on a bench and squeeze the ball between your feet. Extend and elevate your legs out in front of you and extend your torso so that your body forms a straight line. Hold on to the bench for support. Crunch your torso forward and bring your knees to your chest.