Hey, good morning and happy Monday!
I hope you had a great weekend and ready to take on another week. Today, I have a great workout that you can do to start off the week with a bang. All you need is a medicine ball and ideally to be outside in order to perform the exercises.
Enjoy the workout! Let me know how it goes.
Talk to you again tomorrow!
~ Rick Kaselj, MS
Med Ball Circuit Exercises – Throws, Slams & Squats
CLICK HERE to watch the YouTube video.
#1 – Underhand Throw
You can place the ball in your hands where you can launch up as high as we can. Get out of the way of the ball so it won’t knock you out as it comes down. When you use this ball, you want to make sure you launch in straight up to get the most of this exercise. You will squat down, stand up fast and push in through the floor or the ground. You will launch in the ball up again, extending your arms up towards to the sky or the ceiling then the ball hits the ground, pick it up and do it again.
Cross Body Slam
As you have seen before, front slam are just slamming the ball straight down on the front of the body. But this is a little different. Notice that you need to slam the ball at the outside of the body and cross it over the mid-line, same with the ball outside of the opposite foot, alternating it every time. This is great to get the core but also focusing on rotational power. You want to make sure that you are slamming with the upper body, picking the ball up with legs, standing up and do it again. Make sure that legs are part of this movement.
#3 – Squat Toss
You are tossing straight up and catching all the way down. This is good for vertical power. You will keep your back flat, squat down as deep as you can, throw the ball evenly with both hands, launch up as high as you can then carefully catch it on the way down. Now if you are not confident enough to catch the ball on the way down, just let it hit the ground, pick it up and do it again. But you want to make sure that you are into a deep squat, come off the ground as fast as you can, launch the ball as high as you can and repeat.
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