Alternating Back Lunge with Med Ball Sweep- 10x each side
Squat to Overhead Throw- 15x
Seated Oblique Twist- 10x each side or 30 seconds
equipment- 1 med ball (Angela is using a Dynamax)
Alternating Back Lunge with Med Ball Sweep- Begin with legs hip width apart and the medicine ball directly overhead. Lunge back with your left leg as you sweep the ball down and over your right knee. As you bring your left leg back to standing, simultaneously reach for the ceiling with your med ball. Now let the ball drop and sweep over the left knee as you lunge back with your right leg. Keep your chest tall and core engaged. The rotation happens through your upper torso; work to keep your hips square the entire time. Continue for a total of 20 reps.
Squat to Overhead Throw- With your legs hip width apart and ball at your chest, drop down into a squat. As you come up, thrust the ball up and into the air. Power the movement with your lower body. Catch the ball and immediately sink back down into your next squat. Try to keep you hands on the underside of the ball. This will help prevent the ball from pulling your torso forward or collapsing. Your abs are going to be engaged the entire time. Perform a total of 15 squat throws.
Seated Oblique Twist- Sit on the ground, slightly reclined and with a long spine. Your legs will be bent slightly. Holding the ball just a few inches from your chest begin to rotate side to side. Feel your abdominal muscles control the movement. The rotation should be happening through the upper torso. Use your core strength to resist rotation in your hips and lower back. Don’t forget to breath! Complete 20 or 30 seconds.