Muscle groups

Triceps, Core, Shoulders


Start on your knees, and centre your hands on the exercise ball in front you.
Get into posterior pelvic tilt (tuck your tailbone) Squeeze your glutes and brace your core. Arms straight, engage the triceps, & protract your scapula.

Press your hands into the ball, and lift your knee, so your legs are now straight. You should be creating tension through your whole body, & a straight line should form from your shoulders to your heels.

Maintaining tension & posture, roll the ball a few inches forward. Only allow a small movement, so your hands move slightly in front of your shoulders, & don't let your core lengthen.
Pause & exhale as your return to the start. Repeat for repetitions or time.

Keep your core braced and breathe through the exercise.
Don't allow your hips to sag / back to arch, anytime your form breaks down & reset

Movement Group


Required Equipment

Stability Ball

Progressions And Regressions

Stability Plank SAW