Jackal Rise

Setup

One ball on the grass, lying chest-down facing it 30-40cm from your head. A contact pad or bag improves it but is not required.

How to run it

1. Start flat with your chest to the floor and your hands by your ribs, then on your own count fire your hips upward first so your hips lead and your chest follows - do not push up with straight arms and stand tall, because that is slow and costs you the contest.
2. Land in the jackal set with your feet shoulder-width and braced, knees soft, hips low, chest directly over the ball, head down and tucked, back flat.
3. Grip the ball and hold for a two-count taking your weight entirely through your legs, then release, rotate 90 degrees around the ball and repeat from the new angle.
4. Six reps per side across four rotations is a set; do 3 sets.