For the session today, you only need...a ball.
The goal is,
we do some mobility at the beginning,
some core,
and we finish it with some stretching.
Take the ball, squeeze it in between your knees,
just lay down flat.
Heels are pushing at the ground, hands are at the side.
And then you rotate a little bit left and right.
Just nice and easy and slow.
Do this, please, 12 times each side.
Again, ball between your knees, just lie down.
90 degree angle here, hands to the ground.
Head to the ground, and now you rotate, again, left and right.
Try to stay with your shoulder on the ground and rotate...
both sides.
Again, 12 times right, 12 times left.
Position is the same, ball between the knees.
Now you do something a little for your hamstrings and your glutes.
Hands are left and right to your hips.
And now we lift up, nice and straight here,
try to squeeze your glutes here, and going up.
Up...
and down.
15 times.
Now, ball between your feet.
This is your position, up from the ground and rotate, to both sides.
Try to squeeze the ball both sides.
12 times right, 12 times left.
Same position as the ball, now bring your legs up,
hands left and right, and now you go up and down.
Up and down.
This is a little bit for your lower abdominals.
15 times, please.
Now, on the side,
you just press up, arms here,
and you lower your hips up...and down.
Try to be here with one line... and nice movements.
15 times right, 15 times left.
So, the next position is a normal plank.
Again, make sure elbow and shoulders are in the same place, the same line.
You just be nice and flat here, don't go too up, don't go too low.
And then you take the ball, here...
..and the other side.
Try not to rotate too much with your hips here,
stay nice and easy, and again, here...
..here.
12 times right, 12 times left.
Now, on your chest.
Your forehead is on the mat, you grab the ball,
here is everything under power,
you have the ball, nice and easy, in your back, to the front,
and again.
Your knees are off the ground, your toes are pointing into the ground.
15 times.
Now you place your heel onto the ball.
The other one is next to it. Your right hand is on your belly.
Left hand always tries to touch your ankle.
Nice and easy, you rotate only to the side, to your ankle.
15 times, right and left.
Now, everybody knows our normal squat position.
Feet are around about hip width from each other.
You rotate from the outside, and the normal squat would be...
down like this.
We do an additional rotation. So, down...
rotate to the side, and back, going up.
Going down, rotate to the side, going up.
Down...
..rotate...
up.
12 times right and 12 times left.
All those exercises can be done three to four sets in a row.
Make sure you breathe properly and make sure that you have fun -
that's the most important thing.
And please, everybody, stay safe and stay at home.
Thank you.