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.
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.
You still need a mat or padded surface below you to protect your knees. Don't let the time fool you on this one, it's super challenging.
You can use a towel or socks with this series.
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