Partnered exercises

Stand on all fours in a plank position with your heads facing each other. Both partners raise the right hand from the surface and slap each other's palms. Repeat with the left hands. Abdominals should be flexed and the back kept straight during the entire exercise.

Stand with your feet shoulder-width apart. Hold the ball close to you in front of your body. Sit down in a deep knee bend and move all the way down so your hips are below your knee joints. Keep your back straight during the movement. From bottom position, stretch your body back up again, and then throw the ball to your partner. The partner catches the ball, repeats the exercise, and throws the ball back to you again. It is important to adjust the throw to the partner. Timing and control are important.

Stand on your knees. Allow a training buddy to hold your ankles. Lower your upper body forward while tightening your thigh-hip-back musculature, and keeping your back and hips stretched. Slowly do the movement as close down towards the floor as possible, when you cannot come any closer, use your arms to get back into starting position.

Lie on your stomach facing each other and arms stretched above your heads. One partner grabs the ball. Both partners raise your torsos from the surface. The ball is then passed to the other partner. Lower your torsos and repeat. Look down towards the floor during the entire exercise.