Hip Rotation

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Rotators

Alternated Arm Push & Pull

Lat Pulldown Front Pronation Grip

Elastic Shoulders Lateral Raise Elbow Bent 90°

Elastic Split Squat

Cable Seated Row Neutral Grip

Elevated Legs Abdominal Flexion / Crunch

Alternated California Dumbbell Press Supination To Neutral Grip

Dumbbell One Leg Jump / Bosu

Forward Bent on 1 foot / Bosu

Dumbbell Shoulders Lateral Raise Sit On Swiss Ball

Pull Over Abdo Work With Pulley On Swiss Ball

Incline Backward Step Up With Dumbbell

Concentric / Eccentric Abdominals Contraction Heels On Swiss Ball

Alternated Dumbbell Hip Extension On 1 Foot

Superman / Trunk Stabilization

Split Squat On Wooble Board With Heavy Ball Press

One leg squat / Bosu

Chin-ups