1 Press-up to pike

1A Get into a press-up position with your body in a straight line and your toes resting on a Swiss ball.
1B Brace your core, then lower your chest towards the floor before driving up again.
1C Without pausing, contract your abs to lift your hips and roll the ball in towards your arms. Pause, then go back to the start and repeat.

2 Hamstring curl

2A Lie on your back with the Swiss ball underneath your heels. Lift your hips so that your body is in a straight line from shoulders to ankles.
2B Brace your core and use the muscles on the underside of your thighs to draw the ball in towards your backside. Pause, return to the start position and repeat.

3 Split squat to rotation

3A Stand on one leg with shoulders back. Hold your hands out in front of you and rest your right leg on the ball.
3B Bend your left knee to lower your body, keeping your lower back in a neutral, unstressed position as you rotate your shoulders to the left. Return to the start and repeat for six reps before swapping sides.