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Wall Throw

Wall Throw

A.

Stand perpendicular to wall, about two to three feet away, with right hip closest to wall. Hold a medicine ball in both hands, rotating to hold it outside of left hip.

B.

Extend hips and knees to twist, throwing medicine ball toward the wall with enough power for it to rebound back. Catch the ball and use the momentum to immediately move into the second rep.

Wood Chop

Wood Chop

A.

Stand tall and hold a medicine ball with both hands at chest height. Twist torso as far as possible to the left, bringing the ball up and above left shoulder.

B.

Keeping chest up, bring the ball down all the way across body in a "chopping" motion—go slow and exhale on the way down. 

Russian Twist

Russian Twist

A.

Start in a seated position holding a medicine ball, lifting feet in the air. Lean back on sitz bones. Keeping the abs tight, twist medicine ball to the right.

B.

Switch, twisting ball to the left. That's 1 rep.