- Stand in front of a box.
- *Start with a low box if this is your first time*
- Sink into a quarter of half squat and then pop your hips forward.
- Try to land in the middle of the box as softly as possible to minimise impact on your joints.
- Hold the medicine ball with an overhand grip.
- Lift the ball explosively, clean it to shoulder height.
- Press the ball overhead, then slam it to the ground.
- Hold medicine ball at chest, facing wall.
- Squat down, then throw ball at wall.
- Catch and repeat for desired reps.
- Toss medicine ball up, catch with both hands.
- Repeat toss and catch for desired reps.
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