STABILITY BALL ROLL INS Resting on your shoulders, arms can be placed by your side or


cross your arms if you want to make it a little harder. Place your heels of your feet onto the ball keeping your legs straight.


Push your feet into the ball and roll the ball into your bum,


keeping your hips high. Straighten your legs back to the starting position. This is one repetition.


WOODCHOPPERS Standing upright, arms straightened.Take the handle down


towards your right knee. Keeping your arms straight at all times, try to ensure that all movement is initiated from your core rather than your arms or legs.


Do the required number of repetitions, then reverse the


exercise taking the handle down to the left knee and this equals one set.


PRONE HOLDS Lying face down on the floor with your arms at your side, palms of your hands should be facing upwards. Extend off the


floor as far as you can and whilst doing so bring the palms of your hands to face your body. Ensure that your hips stay on the floor and the movement comes from your back only.


Sarah Thomas is a Wales and GB hockey player who runs her own personal training business, Fitness-18, see www.fitness-18.com p


llllllllllllllllllllll iMPROVe


llllllllllllllllllllll PUSH PAGE 43


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56