Hold a SandBell (or medicine ball) at chest level, gripping each side, and perform a goblet squat with toes turned out slightly, pushing hips back and bending knees. On inhale, press the SandBell overhead and rise onto toes. Exhale and forcibly release (“slam”) the SandBell to the ground. Quickly jump or step back to a sprawl position, placing hands on the SandBell with left knee bent to outside of left elbow and right leg extended back. Bend elbows and lower body down to just above the SandBell. Slowly push back up, jump feet toward the SandBell, pick it up, and repeat the sequence, performing the sprawl with right leg bent. Continue alternating sides for 12 reps total.
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