Tawanda's Hot Buns Sequence

This is a Ball pattern from www.turnstep.com. (pattern 16238)

This is a muscle conditioning sequence for strengthening the hips, legs, and deep core musculature while improving lateral stability and balance.

Targets: Abductors
Equipment: Resist-A-Ball, mat, single medium to medium-heavy dumbbell


Start position:



(no pauses or recovery between exercises)

Recover and stretch.


Sidelying figure-4 stretch :30 to 1 minute

Bring top leg forward of the body with the knee bent. Move the foot in close to the front of the ball. Roll onto the back of the lower shoulder opening arms out. (You can use the forward arm to hold the bent leg in place for a deeper stretch). Open your chest to the ceiling. Hold.

Now start from the top on the other side...

Added by Tawanda at 7:10 PM on Sunday, December 10, 2006 EST. Add to favorites (view favorites)
From: Texas (USA)
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