Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Dynaimc Warm Up - Swiss Ball Weighted Bridge

Ready Position:
Start in a bench position on the Swiss ball. Keep your neck and upper back supported on the ball. Grasp a pair of 1 to 5 pound dumbbells and hold them palms, up at shoulder height. Allow your butt to drop to the ground, ending in an incline position keeping your butt close to the ball and feet flat on the ground.

Get it Done:
With your weight distributed evenly between your feet, begin to push yourself over the ball. As you start to approach the bench position, press your arms into an overhead press. Continue to push yourself over the ball. At the top of the full bridge position, make sure that your feet are flat and your elbows remain straight. To return to the start position, allow your hips to drop to the ground, staying close to the ball, and return the dumbbells to the shoulder press, palms up position. Repeat for the desired number of repetitions, slowly allowing your body to open up more and more.

Pro Tips:
By performing this movement in your bare feet, you will be stimulating more body awareness receptors in the bottom of your feet and allow a fuller range of ankle flexion. You can also create different challenges to your body awareness by varying the ball size and alternating your arms.

Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Active Stretch - Swiss Ball Child Pose

Ready Position:
Take a kneeling position on the ground, with your legs bent 90 degrees. Place your forearms on the Swiss ball. This should place you in a position with a light stretch on the outside edge of your armpits in the shoulder and lat area. Grip the ball with your hands to reduce the shoulder strain.

Get it Done:
Drop your head towards the ground and sit back onto your heels. Allow your chest to sink to the floor and hold this position for 5 seconds. Return to the start position and reach forward with the arms and sink your chest toward the floor. Again, grip the ball with your hands to reduce the shoulder strain and hold for 5 seconds. Repeat for the desired number of repetitions.

Pro Tips:
You can adjust the amount of stress on your shoulders by the amount of forearm you put on the ball for support. For more support, place more forearm on the ball. For less support, place less forearm on the ball. On the last repetition, take 3 to 4 deep breaths and allow your body to relax into the stretch a little deeper with each exhale.