ab BALL ROLL OUT

            Step 1: Get down on your knees and place your fists on top of an exercise ball. Elbows should be bent 90 degrees and your lower back should be naturally arched. This is the starting position.

            Step 2: Begin exercise by slowly rolling the ball forward with your fists as your arms and body straighten out. Extend your body as far as you can while keeping your hips in line with the rest of your body.

            Step 3: Hold this position for a brief moment, then slowly reverse movement back to starting position. Repeat for 3-4 sets of 10-12 repetitions.

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ab BALL PASS

 Step 1: Lie face up on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor.

            Step 2: In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet.

            Step 3: Squeeze the ball with your legs and lower your arms and legs back to the floor.

            Step 4: Repeat, passing the ball back to your hands. That's one rep.  Do this for 3-4 sets of 10-12 repetitions.

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BENCH DIPS 

Step 1: Position your hands shoulder-width apart on a secured bench

Step 2: Slide your butt off the front of the bench with your legs extended out in front of you.

Step 3: Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Step 4: Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.

Step 5: Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Step 6: Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Step 7: Complete 3-4 sets hitting around 10 or 12 reps

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SKULL CRUSHERS 

Step 1: Grip a dumbbell in each hand, lay down on a flat bench and fully extend your arms.

Step 2: Without moving your upper arms proceed to lower the dumbbells by moving your forearms downward toward your head.

Step 3: Pause for 1 second as the dumbbells are almost touching your forehead.

Step 4: Extend your elbows to drive the dumbbells back up until your arms are fully extended, hold this contraction for 1 second.

Step 5: Complete 3-4 sets hitting around 10 or 12 reps

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TRICEP PUSHDOWN

Step 1: Attach a rope attachment to a high pulley. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist. This is your starting position.

Step 2: Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.

Step 3: Hold for a moment and then inhale as you slowly return the rope to the starting position.

Step 4: Complete 3-4 sets hitting around 10 or 12 reps

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