Medicine ball Squat– Standing with feet shoulder width apart, drop your bottom to a 90 degree angle. Hold the medicine ball out from your chest and back up.
-3 sets of 15 reps each, 20 seconds rest between sets.
Medicine ball back to back torso twist-Stand back-to-back with a partner. Place your feet hip-width apart, pull your abs in tight, and keep your back straight. One person holds the medicine ball keeping elbows bent and the ball close to the body.Keep your feet planted and twist (from the waist) toward each other.
-3 set of 15 reps each, 20 seconds rest between sets.
Medicine Ball Burpee slam– Start with your feet shoulder width apart. Place the medicine ball in front of you and drop down into a burpee position. Make sure to keep your shoulders over your hands and your back flat when you sprawl at the bottom. Stand up and press the medicine ball completely over your head.
– 3 sets for 30 seconds each, 20 seconds rest in between.
Medicine Ball overhead forward lunge– Stand up straight with feet together. Hold a medicine ball in front of your chest with both hands.Lunge forward by taking a big step forward with your right foot. Lower your hips straight down so your torso is perpendicular to the floor and your weight is on the right foot, while lifting medicine ball overhead.
-3 sets for 15 reps, 20 seconds rest in between
Gavan Welty, NCCPT