1 Minute Intervals; Repeat for 3-4 sets total
Beta: "Dead Bug" Begin in hollow-man, arms held above head. Alternate arm to leg touch.
Gamma: Chest rows with back roll onto ground, alternating elbow touches. Pulling up to standing; repeat motion.
Alpha: Start in boat position. Begin with abdominal "in and outs" with angled arm row, ending in hollow-man.
Delta: Lay on back. Place heels on top of ball, lifting the glutes and lower vertebrae off the ground. Slowly roll ball, bringing knees towards chest in a hamstring curl. Simultaneous lat pull arm motion.
