Weight Pass-Around

For this exercise, you’ll need a single free weight or a medicine ball weighing two to five pounds. Sit on the ground, feet flat on the floor in front of you. Then, slightly lift your feet off the ground by a few centimetres, and grab hold of your dumbbell or medicine ball with your hands. Turn your upper body at the waist towards your right and place the ball behind your back. Then turn your upper body at the waist towards the right to retrieve it, making an effort to not move your legs. Execute the movement 10 times moving from left to right, and then another 10 times moving from right to left. Do two sets of 10 reps for each side, for a total of two sets of 20 reps.