Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc honours degree in Molecular Genetics from King's College London. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts.

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Crunch: All Of Abs

• Sit on ball feet shoulder width apart, fingers on temples.
• Let your head go as far back towards the floor as possible, spine curling around the ball.
• Sit up slowly in controlled manner, feeling lower to upper abs contract.
   

Fitball Crunch (Start)	Fitbal Crunch (Finish)

Reverse Curl: Lower Abs

• On back with ball between legs.
• Grip ball between feet and back of legs.
• Pull ball up overhead, raising hips off the floor.
• Return to start but hold just off the floor.
   

Reverse Curl (Start)	Reverse Curl (Finish)

Crunch Twist: Obliques And Upper Abs

• As with regular crunch but with a twist so opposite elbow hits opposite knee.
   

Curl Twist (Start)	Curl Twist (Finish)

Jack Knife: Upper And Lower Abs

• In press up position with feet and shins placed on ball.
• Bring knees into chest as tight as possible, rolling ball in on to the toes.
• Hold for a second and then roll out to start position.
   

Jack Knife (Start)	Jack Knife (Finish)

Roll Outs (Kneeling): All Abs (Specifically Lower)

• On knees with forearms rested on ball.
• Allow ball to roll out away from body, extended body until almost straight.
• Return to start position.
   

Roll Outs (Start)	Roll Outs (Finish)

Roll Outs (On Toes): Abs And Lower Back

• As with kneeling position but with weight on toes in a leaning position instead.
   

Roll Outs 2 (Start)	Roll Outs 2 (Finish)

Foot Twists: Obliques And Lower Abs

• On back with ball between feet 10cm off floor.
• Twist hips so that one foot ends up under the ball and one foot is on top.
• Do opposite side.
   

Foot Twists (Start)	Foot Twists (Finish)

Side Crunches: Obliques

• Lay on ball sideways, one foot behind the other with fingers on temples.
• Crunch up away from ball so head/shoulders are upright.
• Return to start position.
• Once a set is complete, repeat on other side.
   

Side Crunches (Start)	Side Crunches (Finish)

Side Plank: Obliques And Core Stability Forearm on ball. Feet on top of each other. Do for set time (30 seconds to a minute). Exercise both sides equally. Side Plank Passbacks: All abs On back with ball in hands straight above head, legs out straight, flat on floor. Raise legs and hands simultaneously holding ball to centre above body. Pass ball from hand to feet, then lower back to starting position keeping hands and feet 10cm from ground. Repeat.   Passbacks (Start) Passbacks (Middle) Passback (Finish) Leg Throughs: Obliques In press up position with feet on ball. Remove one leg and put it through the gap under the leg still on the ball, twisting the leg on the ball via the hips so that the inside is now in contact with the ball. Return leg to start position. Exercise both sides   Leg Through (Start) Leg Through (Finish) Weighted Pull Over: Core Strength, Upper Abs, Pectorals Mid back on ball, feet shoulder width apart on floor in “bridge” position. Weight held in both hand above head. Allow weight to lower all the way back beyond head to full extension. Bring back to start position.   Weighted Pullover (Start) Weighted Pullover (Finish)

Superman: Core Stability

• Balance on ball on all fours.
• Extend one hand forward so arm parallel with ground.
• Extend opposite side leg straight back until parallel with ground.
• Hold for a second or two.
• Return to start and change sides.
   

Superman (Start)	Superman (Finish)

Kneeling Balance: Core stability

• Kneel on ball, once balanced ensure full postural extension.
• Should be straight line through knee to hip to shoulder.
   

Kneeling Balance

Standing Balance: Balance And Core Stability

• Get into all four position.
• Move one foot into a stable position on ball.
• Swiftly in one action move other foot onto ball (hands still in contact – though can be done without)
• Remove hand and stand up.
• Once standing, hold and balance as still as possible for set periods of time.
  
  NB: Is fiddly to start off with but with practise is a great exercise.

Standing Balance (Start)	Standing Balance (Step 2)
Standing Balance (Step 3)	Standing Balance (Finish)

Balance Squats: Legs And Core

• Get into standing position as above.
• Bend knees keeping back straight.
• Go as low as possible in a slow and controlled manner and return to standing position.
• Repeat.
   

Squats (Start)	Squats (Finish)

Jumping Into Balance: Core Stability, Balance And Precision

• Hold ball in one hand so it is stationary.
• Jump up and onto ball with soft but determined landing.
• Use abs to hold position.
• Control your movement and stand stand up maintaining your balance.

NB. For the first few attempts, try jumping on so feet make contact momentarily and then jump off immediately, without trying to maintain the balance. The dynamic of the ball can be unpredictable at first and takes getting used to. It is also advised to practise this on a matted area until mastered.

Jumping Into Balance (Start)	Jumping Into Balance (Step 2)
Jumping Into Balance (Step 3)	Jumping Into Balance (Finish)

Jumping Balance With Weight: Core Stability, Balance And Precision

• As above but with weight, which completely throws your balance.

Jumping Balance 2 (Start)	Jumping Balance 2 (Finish)

Weighted Squats: Legs And Core

• As with regular squats but with added weight.
• Get someone to pass you the weight until you can jump or climb on with a weight.
   

Weighted Squats (Start)	Weighted Squats (Finish)

Wood Chops: Obliques, Shoulder And Legs

• Stand on ball with weight held out in front at arms length.
• Squat and twist to one side allowing weight to drop near foot.
• Explosively stand up and twist to opposite side allowing weight to come up at around head height.
• Repeat equally for both sides.
   

Wood Chop (Start)	Wood Chop (Step 2)
Wood Chop (Finish)

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