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0:20 Swiss Ball Wall Squat
- 8-12 reps
- Lean back against stability ball on the wall
- Feet slightly wider than shoulder width
- Toes pointed out
- Hands on hips
- Squat and sink hips down
- Inhale down
- Hold position at bottom of squat
- Press back up
- Exhale up
- After 8-12 reps, HOLD at the bottom of squat for 10-30 seconds

1:51 Plank Roll Outs
- 8-12 reps
- Modified
- Place ball in front of you with arms in front of the ball
- Tuck your pelvis
- Move body with the ball away from you
- Inhale on the way out
- Pull back in
- Exhale on the way in
- Hold plank position at end of each set
- Full Plank progression
- Set feed wide behind you on your toes
- Same arm setup
- Move ball away from you slow and controlled
- Inhale on way out
- Pull back in
- Exhale on the way in

3:45 Dead Bug
- 8-12 reps
- Start on your back with ball above you and knees into the ball
- Press hands down into ball
- Extend opposite limbs away from you
- Inhale on the way out
- Pull limbs back to ball
- Exhale on the way in
- Press & hold the ball firmly at end of each set

5:34 Hamstring Curls
- 8-12 reps
- Start with legs on top of the ball while on your back
- Bend knees towards you
- Exhale towards you
- Dig heels into ball
- Extend knees away from you
- Inhale on the way back
- Hold with one leg at the end of each set

7:00 Prone Cobra
- 8-12 reps
- Setup with ball underneath hips
- Feet against wall
- Tuck your pelvis
- Bring the arms down
- Rotate thumbs towards you
- Lift trunk up and squeeze arms & back behind you
- Rotate thumbs towards ceiling
- Hold at the top for time at the end of the set


Thank you to Serene for filming this video, be sure to check out his instagram here:
  / mindful_axis  

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