By Nicole Zapoli, HYLETE in-house certified trainer

Set your feet on either side of the ball so that the middle of the ball aligns with the arches in your feet. Place your hands on opposite sides of the ball. Push your palms toward each other to maintain your grip on the ball. Pull the ball into your chest while also hugging your elbows into your rib cage.

Once you have the ball in the front rack position, inhale and tighten your abdominal muscles. Maintain a vertical upright torso with your head up and eyes looking straight ahead. Take a long step outward and descend into one leg while keeping your knee tracking with your toes. Keep your foot flat to the floor. Your torso should remain as upright as possible. Press the ball overhead. Fully straighten your elbows while also hugging your arms to your ears in the overhead position. Return the ball back to your chest and hug your elbows into your rib cage.

Push back up through your heel and mid foot while also squeezing your glutes. Bring your hip back in vertical alignment with the rest of your body. Alternate between both sides.

Points of Performance (POPs):

  • Set your feet on either side of the ball
  • The middle of the ball should align with the arches in your feet
  • Place hands on either side of the ball
  • Press palms firmly toward each other to maintain a secure grip on the ball
  • Bring the ball to your chest
  • Hug your elbows into your rib cage
  • Breathe and brace
  • Maintain a vertical upright torso
  • Focus eyes on the horizon
  • Take a long step out to the side
  • Descend onto one side
  • Keep your knee tracking with your toes and foot flat to the floor
  • Torso should remain as upright as possible
  • Press the ball overhead
  • Fully straighten your elbows
  • Hug arms to your ears in the overhead position
  • Return the ball back to your chest
  • Hug your elbows into your rib cage
  • Push back up through the middle of your foot and heel
  • Squeeze your glutes
  • Bring your hip back in vertical alignment with the rest of your body
  • Alternate between both sides

Bonus tip: Maintain as upright of a torso position as possible, keeping the knee of your supporting leg tracking with your toes while your foot stays flat to the floor. Your knees, hips, chest, shoulders, and head should remain squared straight ahead throughout the movement. Keep your chest up and shoulder blades pinned back and pulling toward each other.

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