Rotations
Hold the BB on either side, hands inside the smallest circle. Turn to the right while rotating the ball, bringing the left hand on top, right hand on the bottom. Turn back and keep going to the left, rotating the ball and bringing the right hand on top and left hand on the bottom. The ballast should move smoothly as you continue rotating . Repeat for 8-10 reps.
Around the World
Continue the side rotations, but take the ball in a full circle while rotating the ball, first going to the right, up and left for 8 reps and then in the other direction for 8 reps. Keep the movement smooth so that you hear a steady shushing sound from the ballast.
Impact Shifts
This move challenges both the core and the arms. Hold the ball on either side with bent knees. Brace the abs and explosively lift the ball up, causing the ballast inside to hit the top of the ball. Repeat for 8-12 reps.
Diagonal Shifts
This move is just like the Impact Shifts above, but you're moving diagonally. Start by holding the BB down and to the right. Brace the abs and explosively lift the weight diagonally up and to the left, making the ballast shift to the other side of the ball. Repeat for 8-10 reps and switch sides.
The Wave
This is another one targeting the arms and core. Hold the BB on either side and move it in small circles to the right, making the ballast move all the way around the ball. Go as quickly as you can, keeping the abs braced, for 10 circles to the right, then 10 to the left.
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