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bench runner
get into a plank position, keeping your feet together and your arms extended in front of you. Keep your hands shoulder-width apart. Bend your right knee in towards your chest. Then repeat the same motion with your left leg. Do these as fast as you can. Repeat these for 20 repetitions. Then get into a plank position with your hands under your shoulders and to 5 push-ups. Repeat the entire sequence. Do 3 sets.
downward bench
kneel, facing a bench, placing your hands shoulder-width apart on the bench.
straighten your legs, so that you're in a downward-dog position -- keeping your neck in line with your spine. Rise onto the balls of your feet, then lift your right leg and bend your right knee until your thigh is parallel to the ground, with your heel points toward the sky. Hold this position for 2 counts, then lower your leg and come down until your feet are flat on the ground. Then repeat with the left leg.
do 3 sets of 12 repetitions.
reverse flared knee hyperextensions lie on a stability ball -- with your pelvis on the ball -- and tilt forward, placing your palms on the floor. Bend your knees 90 degrees and flare them out. Keep your feet together at all times. Then squeeze your glutes, lifting your hips. Then relax and lower your legs. Do 3 sets of 12 repetitions.
seated rotation
sit on the floor with your legs in front of you. Keep your knees bent and your heels lifted off th.........read more detail
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