Lying on your back with your feet off the ground, knees bent at 90 degrees and arms reaching for the sky, slowly and with control lower your left leg straightening it as you do so - as you lower your right arm. Return to your starting position and alternate sides. Try not to move the non-moving leg at all. Toward the end of the video you see me trying real hard not to move that leg but it's hard. Do your best!

Start in a table-top position with wrists and shoulders stacked and knees and hips stacked - and the tops of your feet on a stability ball. To initiate the movement press your hands into the ground and the tops of your feet into the ball simultaneously, then drive the hips up until the knees are parallel with the ground and your hips. Return to your starting position with control, and repeat.

Standing at an angle to the cable cross machine and holding a single cable in both hands, perform a chopping motion high to low by initiating the movement from the torso and obliques. Challenge yourself to keep your shoulders "locked in" the shoulder socket, meaning that all your strength and power comes from your core, not your shoulders. The angle of the chop is correct if the cable digs in to the back of your shoulder and upper arm as you perform the movement.