Medicine Ball Lunge
Hold a medicine ball in front of you, lift it over your head while lunging, as in photo at left, then return to the start position.
With a light weight in your left hand, balance on your right foot. Dip into a one-legged squat as you lower the weight across your body to outside your right foot. Stand back up.
Side Lateral Pull
Attach an elastic band to a bar at shoulder level. Standing with the handle to your left, grab it with both hands, get into a slight squat, and pull on it as you pivot away from the bar until you’ve twisted 180 degrees. Ratchet back slowly; repeat.
Muscles worked: Every muscle in the body.
Sets/Reps: 3 sets of 10 on each side.
Applications: Fires up nervous system, raises core temperature, and increases blood flow to get the most out of the exercises that follow.
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