Instructions:
1. Allow for natural articulation in ankles, do not grip with toes
2. Inhale, hips back, keep knees behind the toes dropping into desired squat position. Keep the knees apart
3. Exhale, chest up, pushing back into standing position
Instructions:
1. Continuous breathing, emphasis on the pushing off of the ball and decelerating/landing on the ball
2. The Jumps should be straight up, land as close to the half ball as possible
3. Harder variations: Increase vertical jump
Instructions:
1. Allow the ankle to articulate naturally, do not grip with toes for balance
2. Exhale, pushing from a squat position, emphasis on the foot that is on the ball
3. Harder variation: Dumbells/Barbells or overhead Medicine ball movement
Instructions:
1. Half ball turned upside down, chest should be directly over the middle, arms straight in a plank position
2. Pull one leg in, holding the knee as close to the chest as possible.
3. As you fatigue, allow the ball the wobble back and forth, keeping the emphasis on engagement of lower core
4. Return to start postion, pull in oppostite knee to chest
Instuctions:
1. Position half ball to support the lower back and glutes slightly off the ground.
2. Keeping the lower core engaged and the bent knee relaxed. The pivot point is the core, not pushing on the bent leg
3. Using a fitball or hands extended overhead, exhale as you crunch moving the straight leg closer to the chest.
4. Utilize the full range of motion and emphasis on pivoting on the core
Stagnation Therapy 