SINGLE-LEG LIFT and CHOP

PREPATARATION:

1. Stand with feet shoulder-width apart and pointed straight ahead. Hips should be in neutral position.

2. hold medicine ball in extended hands.

3. Lift chest, retract shoulders sightly, and tuck chin.

MOVEMENT:

4. Draw navel in and activate gluteals.

5. Lift one leg directly beside balance leg.

6. Extend arms so that hands are at the outsie of the balance leg.

7. Lift medicine ball in diagonal pattern, rotating the body until medicine ball is overhead. Hold for 2 seconds.

8. Slowly return original position and reapeat.

IMAGES FROM NASM

DO THE ENTIRE EXERCISE 2-3 SETS OF 12-15 REPS. HAVE FUN! THIS EXERCISE IS DESIGNED FOR CORE AND BALANCE. EMAIL IF YOU HAVE ANY QUESTIONS: LENA@CLUBAZTECA.COM