Swiss Ball Hamstring Sequence
Equipment: Swiss/Stability Ball, Mat
Lie on your back on the mat and place your heels on top of a Swiss ball, with knees straight, arms resting at sides. Keep toes pointed to ceiling!
Press evenly through your heels and push your hips off of the floor until hips are flat (straight line from shoulders to heels).
Keep your hips elevated off the floor as you bend your knees and pull/roll the Swiss ball toward your butt.
Last, keeping the knees bent and ball pulled in, push through the heels once again, press your hips toward the ceiling and flatten your hips (straight line from shoulders to knees).
Reverse the pattern and return to the start position. Complete 10-15 reps. For a challenge, don’t let your hips rest on the floor between reps!
Swiss Ball Hip Dips
Equipment: Swiss/Stability Ball
Sit on top of the Swiss ball. Slowly walk your feet away from the ball and let the ball roll up your back until head and shoulders are resting on top. Keep the hips elevated and flat.
Keep neck and shoulders relaxed while you dip your hips toward the floor. Press evenly through both heels and return to the start position. Repeat 10-15 times. 
Enjoy!
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