HOW: Using a bench or elevated surface, kneel down and place your tricep on top of the ball.ย  Start with the ball by your elbow and slowly moving it in different directions working your way towards your shoulder.ย  Find areas that feel more โ€œstickyโ€...

HOW: Start in the modified tall plank position on your knees with your hands on the ground. Drive your hands into the ground and also imaging driving your elbows into the ground. This is your stable base position. Keeping the core and shoulders engaged...