Shadowguard ball Hywel Teague

As a great warm up, pick up the ball between your legs and play guard. Basically shadow roll with the ball between your legs and you will feel your core muscles brought into action. Rather than simply hit the abdominals, you will feel most of your torso working as you move the ball around.

Pick the ball up and keep it off the floor while moving your hips, extending and retracting your legs, sitting up, and mimicking moves you might use while using an open guard.

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Sports

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• MMA