A Stand with feet hip width, holding a medicine ball at your chest.
B Bend both knees, shift your hips back, and lower into a squat. Keep your chest lifted as you place the medicine ball on the floor.
C Place both hands next to the ball and jump or step back to a straight-arm plank. Jump or step forward with toes pointed straight ahead.
D Pick up the ball and raise it straight overhead as you come all the way back to standing. Slightly bend both knees and throw the ball straight down as hard as possible. Catch the ball at your chest and repeat the entire movement.