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  • Medicine Ball Thruster

    Hold medicine ball at chest with elbows tucked and feet shoulder-width.
    Squat down until thighs are parallel, keeping chest tall.
    Drive upward and press ball overhead in one smooth motion.

  • Bodyweight Stick Assisted Squat

    Hold a sturdy stick and stand with your feet shoulder-width apart.
    Bend your knees and hips while using the stick for balance.
    Lower comfortably while keeping your chest raised and feet flat.
    Push through your feet to return to standing.

  • Cable Single Arm Thruster

    Face away from a low cable, holding the handle at shoulder height.
    Squat while keeping your chest raised and feet flat.
    Stand forcefully and press the handle overhead.
    Lower the handle to your shoulder and repeat.
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