So anyone who knows me, has been my patient, or been coached by me has at one point or another encountered the "DrTri Iron Cross". There are two methods of doing this exercise; static and dynamic. With either method you can use a medicine ball in the 'up hand' or not. The static method is shown in the above picture without a medicine ball. For the static method you simply hold the above position balancing on a half arc or balance board - emphasizing shoulders back, chest out; bring the up leg straight out to the side with your awareness on raising the heel up and out so that you are contracting primarily the glute medius . The 'up hand' is reaching straight up and overhead towards the sky.
For the dynamic version of the "DrTri Iron Cross" reach the 'up hand' down to touch the toes of the 'down foot' (opposite foot to the hand that is up) while slowly kicking the leg/foot out straight behind you. Emphasize bending the back leg so that the heel is up towards the sky. All the while balancing with the 'down foot' on the half arc or balance board. Make sure that you don't bend the knee of the 'down foot' more than a few degrees and keep your weight primarily on your heel.Have Fun!
