Ball Sprawl

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In This Series

Introduction
Ball Sprawl
Thai Elbow Pushup
Single-Leg Deadlift
Gym Ball Alligator Walk
Medicine-Ball Cross Woodchop
Dumb-Bell Sit-Out
Thai Clinch Rollout
Gym Ball Band Punch

Hold a Bosu or medicine ball in both hands and get into a fighting stance.

Explosively shoot your legs back and drop to the floor, placing all your weight on the ball and spreading your feet out wide. Stand up again as quickly as possible, and repeat for 30 seconds.

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Lateral ball sway
Exercises

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