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This is perfect place to start if you're brand new to me.
I use my own body weight here but you can add in the 1lb weights around your ankles/palms to intensify the movements. Do what feels good for you.
This series uses a mix of your own body weight and the slightly deflated ball. If you don't have the ball you can use a block, pillow or rolled up towel. If you don't have props you can just envision having the ball where it's added in.