Rear Leg Elevated Split Squat with Overhead Press to Decline Pushup-  Start by  holding a medicine ball at chest height and facing away from a box or bench (If you are working out at home an ottoman works perfectly).  Elevate your left leg behind you, shoelaces down on the box.   Your right (working) leg should be about two feet from the box.  Descend with control, maintaining an upright posture, and bending both knees until your front knee is at a  90 degree angle.  Simultaneously press the med ball overhead; keep your core engaged.  Pause for just a moment, and then drive through your right foot to return to the starting position.

Now, place the ball on the ground in front of you.  Firmly position both hands on the ball  and swing your right leg up onto the box to meet your left leg  for a pushup.  Perform one push up with control.  Be sure to keep the shoulders directly over the ball and maintain a stiff core throughout  the movement.  Continue the flow by bringing your left foot down to the ground.  Pick up the medicine ball and perform a split squat with press on the left side.  Repeat for a total of 10 pushups and 5 split squats on each side.