Supine unstable Russian twist on a Swiss ball, three sets of 15 with a 10-kilo plate
Stability pushups, three sets of five, slowly
Single leg box squat, three sets of 15 each leg
Medicine ball throws, two sets of 50 with a five-kilo ball
Single leg bridge, three sets of 15 each leg
Swiss ball abduction, two sets of 12: Start with elbows under shoulders, slowly roll balls out untilelbows are 90 degrees to torso.