This is a full body workout, the students will be targeting the core, spinal rotation and spinal articulation. Make sure they focus on breathing during this exercise.

Starting Position: Have the students lie on the back with arms open to the sides, palms facing up, and legs in tabletop with the Pro Ball against the thighs.

Steps:

1. They will start by rolling the ball to one side while turning the head to the opposite direction. Return.
2. Repeat on the other side.
3. They will roll the ball to one side and extend the top leg. Return to centre and lower the leg back to the ball.
4. Repeat on the other side.
5. Have the students externally rotate both legs, lift the body to touch the ball, then open the legs to the sides.
6. They will then lift the Pro Ball up and place it between the calves. Lower the body back to the mat.
7. The students will roll back, reaching the ball toward the ground, then lower through the spine.
8. Repeat twice.
9. Have the students lift the body to touch the ball and extend the legs to the sides.
10. They will place the ball back down and rest both externally rotated legs on it.
11. Return to the starting position to finish.