This exercise is a great way to end a PBT Junior class. It aims to stretch the hamstrings, back, and obliques, promoting flexibility while reinforcing the importance of not pushing into hypermobility. This exercise underscores the importance of finding the balance between flexibility and strength, crucial for injury prevention while training.

Preparation: Have students sit elongated on the mat with a fusion ball.

Steps:

1. Guide students to roll the fusion ball over their legs as far as they comfortably can, without force. Then slowly recover to an upright position, lifting the fusion ball above their head.

2. Emphasise engaging the deep lower abdominals to slowly roll the fusion ball up the legs as they extend (it doesn’t need to reach the toes).

3. Instruct them to use their abdominal muscles to roll down through the spine, laying flat on the mat and adjusting their legs into a tabletop position while moving the fusion ball overhead.

4. Once in tabletop, instruct them to twist their legs to one side while moving their arms wide. At the same time, they should extend the opposite leg and follow the ball with their gaze.

5. Return to tabletop and repeat on the other side

6. Use abdominal muscles to return to the starting upright position.

7. Repeat the entire sequence.

Focus: Stress the importance of controlled movements and proper spinal alignment throughout the exercise.