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Exercise Descriptions – Advanced Interval Workout B

Waiter’s Bow

• This exercise strengthens the glutes and stretches the hamstrings.
• Stand with your feet shoulder-width apart and knees slightly bent.
• Take one hand to grasp the skin over your lower back under your shirt.
• If you ever lose grasp on this skin, that means your back has become too rounded and you have gone too far.
• Keep your lower back arched, and push your hips back as much as you can, without bending your knees anymore. This will stretch your hamstrings.
• Contract your glutes to return to the start.

Stability Ball Jackknife


• Brace your abs.
• Put your elbows on the bench and rest your shins on the ball.
• With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.
• Keeping your back straight (don't round it), roll the ball as close to your chest as possible by contracting your abs and pulling it forward.
• Pause and then return the ball to the starting position by rolling it backward.


Jumping Jacks

Plank with Arms on Ball
• Place your clasped hands on the top of a medium sized ball.
• Keep your body in a straight line from shoulders to toes and keep your abs braced.