Super Swimmer

Start by sitting on the ball and slide forward toward the edge. Open your legs as a far as possible without straining, your feet straight ahead or slightly turned out. Keep your arches high, toes firmly on the floor.
Bend your upper body at the hips, bringing your torso parallel with the floor and between your legs. Keep your back flat, lengthening the spine.
Grip the Dynamic Training Bells overhand. Bend your arms at the elbows and reach the bells under your thighs and behind the knees, then straighten your arms. Straighten your knees as much as you can, keeping your low back flat.
Bend your knees back to 90 degrees, bend your elbows and pull the Dynamic Training Bells back through and reach out forward, keeping your arms straight as if diving. Always keep your eyes on the floor.
With your arms straight, circle your arms around and reach back to slightly above your lower back. Circle your arms around and reach out forward, keeping your arms straight as if diving. Bend your elbows, and start over. Keep repeating.

Hold the tenth rep for 45 seconds.