Stir the pot

02

How to do it: Start in a kneeling position while resting your forearms on a gym ball. Allow about a 90degree angle at the shoulder joint. Push up through your arms and feet into a plank position, then use your forearms to move the ball in small circles, both clockwise and counter-clockwise. Speed up to make it harder.

Core value: “This is a functional way to target your abdominals, including the rectus abdominis and obliques [side muscles],” explains Broadbent, “while simultaneously adding some upper limb work.” It’s especially good for helping you to hold a more aggressive and aerodynamic road or TT position.

Dose: 3 sets of 6 to 8 reps each way, or roughly

30 to 45 secs per set

Level: Advanced