'30 Days of Fitness & Health Coaching https://www.mindpumpmedia.com/30-days-of-coaching-mind-pump-media  Mind Pump Free Guides Mindpumpfree.com  Welcome back to Mind Pump TV where we cover all things Health & Fitness to help you on your journey to reach your goals!   0:20 Swiss Ball Wall Squat  - 8-12 reps - Lean back against stability ball on the wall - Feet slightly wider than shoulder width     - Toes pointed out - Hands on hips - Squat and sink hips down     - Inhale down - Hold position at bottom of squat - Press back up     - Exhale up - After 8-12 reps, HOLD at the bottom of squat for 10-30 seconds  1:51 Plank Roll Outs - 8-12 reps - Modified     - Place ball in front of you with arms in front of the ball     - Tuck your pelvis     - Move body with the ball away from you         - Inhale on the way out     - Pull back in         - Exhale on the way in     - Hold plank position at end of each set - Full Plank progression     - Set feed wide behind you on your toes     - Same arm setup     - Move ball away from you slow and controlled         - Inhale on way out     - Pull back in         - Exhale on the way in  3:45 Dead Bug - 8-12 reps - Start on your back with ball above you and knees into the ball - Press hands down into ball - Extend opposite limbs away from you     - Inhale on the way out - Pull limbs back to ball     - Exhale on the way in - Press & hold the ball firmly at end of each set  5:34 Hamstring Curls - 8-12 reps - Start with legs on top of the ball while on your back - Bend knees towards you     - Exhale towards you     - Dig heels into ball - Extend knees away from you     - Inhale on the way back - Hold with one leg at the end of each set  7:00 Prone Cobra - 8-12 reps - Setup with ball underneath hips     - Feet against wall     - Tuck your pelvis - Bring the arms down     - Rotate thumbs towards you - Lift trunk up and squeeze arms & back behind you     - Rotate thumbs towards ceiling - Hold at the top for time at the end of the set   Thank you to Serene for filming this video, be sure to check out his instagram here: https://www.instagram.com/mindful_axis  Free Resources Including Fitness Guides & MORE: https://www.mindpumpmedia.com/free-resources?__hstc=36882303.df9f798e6994b5fec11ecfc7ed697635.1570572452412.1570572452412.1570572452412.1&__hssc=36882303.1.1570572452413&__hsfp=3098218544  LIKE this video if you learned something new! COMMENT below what topic you want us to cover next! SUBSCRIBE for more valuable fitness content!  “At Home Stability Ball Workout”  #MindPumpTV   Subscribe to Mind Pump TV - https://goo.gl/h44uXg  CONNECT WITH US: INSTAGRAM: http://bit.ly/mindpumpmedia TWITTER: http://bit.ly/2vN1qpE FACEBOOK: http://bit.ly/2vq95cd  SHOP MIND PUMP: http://bit.ly/2uvQY6b  PRIVATE FACEBOOK GROUP: http://bit.ly/2vuntia  PODCAST: iTUNES - http://apple.co/2vMEPcA STITCHER - http://bit.ly/2hQSIAS' 

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