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🟢 20-Minute Mini Ball Flow

1️⃣ Single Kneeling Hip Abduction

16 reps each side + 16 pulses

Set-up:
Half kneeling position. Mini ball lightly pressed into the outer thigh of the front leg (or held at chest for balance challenge).

Movement:
Lift the front leg out to the side (abduction), control back in. After 16 reps, hold at the top and pulse.

Focus:

• Glute med activation

• Pelvic stability

• Upright posture

Cue:
“Lift from the side of the hip, not the lower back.”
“Tall spine, ribs stacked over hips.”

Progression: Arms overhead or add tempo control.
Regression: Hands on hips or wall support.

2️⃣ Balance Shoulder Taps with Reach

8 reps each side

Set-up:
High kneeling or full plank (hands under shoulders).

Movement:
Tap opposite shoulder, then extend that arm forward and stabilise before returning.

Focus:

• Anti-rotation core strength

• Shoulder stability

• Pelvic control

Cue:
“Keep the hips still.”
“Zip up through the centre before you move.”

Progression: Lift opposite leg.
Regression: Perform from knees.

3️⃣ Mini Ball Tucks (Rolling Along Shins)

Set-up:
All fours with ball under shins.

Movement:
Draw knees toward chest, rolling ball forward slightly, then extend back to neutral.

Focus:

• Deep core control

• Hip flexion strength

• Spinal stability

Cue:
“Exhale to tuck.”
“Pull the ribs in gently as knees travel.”

Progression: Hover knees.
Regression: Smaller range.

4️⃣ Standing Frog Press / Pliés

2 sets of 8

Set-up:
Wide turnout stance, mini ball between inner thighs.

Movement:
Lower into plié, gently press into ball on the way down and hold light connection as you rise.

Focus:

• Adductors

• Glutes

• Pelvic floor connection

Cue:
“Soft squeeze, not crush.”
“Lengthen through the crown of the head.”

Progression: Add calf raise at top.
Regression: Reduce range.

5️⃣ Lateral Roll + Single Leg Squat

Set-up:
Standing, ball under one foot.

Movement:
Roll ball laterally, then return to centre and perform a controlled single-leg squat.

Focus:

• Lateral hip strength

• Ankle stability

• Balance and control

Cue:
“Sit back into the heel.”
“Control the roll — no wobbling.”

Progression: Add arm reach or tempo.
Regression: Light toe support from other foot.

6️⃣ Knee Rolling with Elevated Upper Body

Set-up:
Supine, upper body slightly elevated (hands behind head or supported). Ball between knees.

Movement:
Roll knees side to side in a small controlled range.

Focus:

• Oblique engagement

• Pelvic control

• Controlled rotation

Cue:
“Move from the waist.”
“Keep shoulders relaxed.”
“Exhale as you centre.”

Progression: Straighten legs slightly.
Regression: Head supported fully down.

🌿 Flow Tip

Move through each exercise with minimal rest, transitioning smoothly to maintain warmth and flow.

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