Power Pride: Superset B
B1: Reverse Crunch with Weighted Ball – 10–12 reps
🧠 Cue: Hold the ball firmly between your inner thighs. Tuck your knees and curl your hips off the ground. Keep the spine pressed into the mat — this is about deep lower core activation.
B1 Mod: Skip the ball and keep feet lightly on the floor. Focus on a small hip lift with control.
B2: Reverse Roll Down with Weighted Ball Between Knees – 10–12 reps
🧠 Cue: Start seated tall with the weighted ball gently squeezed between your inner thighs, heels dug into the floor, and arms reaching forward. Slowly roll down one vertebra at a time, keeping your core engaged and the movement smooth and intentional. Lower until your low back hovers just above the mat — then use your core to curl back up to seated. Think of it like a wave — your spine rolling down and rising back up, powered entirely by deep core control. Stay connected. Stay centered.
B2 Mod: Roll down halfway or to a comfortable point. Use hands behind thighs for support on the return.