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2. Single Leg Stance with Resistance Attach exercise bands to a door knob or pole. Stand on your left leg and tighten your core muscles. Pull your right arm up and back at ap- proximately 130 degrees and your left arm down and back at approximately 45 degrees as shown. Pull back until your hands are level with your hip and shoulder. Do not allow your right hip to drop. Repeat 10-20 times and then repeat on the right leg.


3. .Bosu Ball Core Bal- ance Exercise Stand on the bosu ball. Tighten your core muscles. Start with arms overhead then squat down and lower arms to your right side. Stand up and bring arms overhead again. Re- peat on the left. You can do this exercise with or without holding a ball in your hands. 10-20 repetitions each side.


4.Single Leg Reach and Leg Lift Stand erect and tighten your core muscles. Raise your right leg and reach to the fl oor using your right arm. Reach until your trunk is parallel to the fl oor, keeping your core tight for the duration of the exercise. Repeat 10-20 times and repeat on the right leg.


5. Standing Reaches Place cones around you in a semi- circle. Place one directly in front of you and at least two on each side. Picture the face of a clock and place cones at 10:00, 11:00, 12:00, 1:00 and 2:00 o’clock. Raise your right leg and tighten your core muscles. Bend your left knee and reach for 12:00


with your right hand, then straighten your knee and stand upright. Repeat this motion while lifting towards the other cones. Perform two sequences on each leg.


6. Balancing on a Physio Ball (Large photo on facing page) Balance on the ball as shown and try to main- tain for 2 minutes.


7. Opposite Arm and Leg Lift Get into the “all fours” position with hands shoul- der width apart and knees hip width apart. Tighten your core muscles and lift your right arm and left leg at the same time. Do not allow your back to arch or twist. Repeat on the opposite side. Perform 10-20 repeti- tions on each side. If you can perform 20 of these with minimal back move- ment move on to the next exercise.


8. Opposite Arm and Leg Lift on Foam Rollers Get two long foam rollers. Get into the “all fours” posi- tion with hands shoulder width apart on one foam roller and knees hip width apart on another foam roller. Tighten your core muscles and lift your right arm and left leg at the same time. Do not allow your back to arch or twist. Repeat on the opposite side. Perform 10-20 repetitions on each side.


Suggestions For Balance Games: Wii Fit II: Yoga, Bal- ance and Strength modules and P90x Yoga


1. 2. 5. 3. 7. May 2014 | USA Shooting News 8. 57 4.


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