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Exercise overview
Training details
Full BodyCoreShouldersQuadriceps
Equipment
Medicine Ball
Sets × reps
3 × 10
Rest
1 min
How to perform it
Step-by-step instructions
- 01Stand behind a stable medicine ball with enough clear floor space around you and the feet in an athletic stance.
- 02Squat down, place the hands on the floor beside the ball, and jump or step both feet back quickly.
- 03Lower the hips and chest into a controlled sprawl around or just behind the ball without landing your bodyweight directly on it.
- 04Press through the hands, bring the feet back underneath the hips, and regain balance before rising.
- 05Stand tall, reset the ball if it moved, and repeat with control rather than diving onto the equipment.
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