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6) Slam ball step up with press:
Grab the slam ball and hold it at your
chest. Standing perpendicular to the FITBENCH, step up with your right
leg. Before you get to full standing position on top of the FITBENCH, raise
up your left knee so it is at hip height and press the slam ball above your
head. Pause, then return to starting position. Do several reps, then switch
legs.
Core Exercises
1) 45-degree FITBENCH plank:
Position body perpendicular to
FITBENCH. Place forearms on the FITBENCH and put your body in a
plank position. Arms should be at a 90-degree angle. Hold this position
until you can no longer keep your hips in line with your torso.
2) Side plank with feet on FITBENCH:
Position body perpendicular to
FITBENCH. Place feet stacked up on FITBENCH top with right forearm on
the floor. Raise your torso and hips up so your body is in a straight line and
hold until hips start to go out of line with the rest of your body. Lower down
and change sides.
Increased difficulty:
Do the side plank, but instead of resting
on elbow and forearms, extend arm up so you are resting on
your right palm and raise your left arm to the sky. Your body
should look like a “T”. Hold this position for 30 seconds, then
lower and change sides.
3) Mountain climber on FITBENCH:
Assume the pushup position with
your body perpendicular to the FITBENCH and your hands on the top.
Engage your core. Lift your right foot off the floor and slowly raise your
knee as close to your chest as possible. Return to starting position and
