Basic Rotations – 2-3 Sets;
20 reps (10 each way)
Wide Rotation
Hold a medicine ball or weight plate with the arms extended at waist height. Swing the implement out as wide as possible rotating as far as possible in each direction. Be sure to let the feet move.
Tight Rotation
Hold a medicine ball or weight plate close to the body at waist height. Bring the implement around and touch the back pocket on each side.
Over the Top
Hold a medicine ball or weight plate overhead with the arms extended. Alternate bending right and left.
Figure Eight
Hold a med ball or weight plate out in front of the body. Swing the implement is a figure eight pattern in front of the body.