1- Stand in front of a sturdy wall, a few feet back. Med ball in your hands. Bend
your knees to squat down
2- Explode out of your squat as you toss the ball high up on the wall.
3- Catch it, returning to your squat.
4- Repeat 10-15 times or 30 seconds to 1 minute for timed interval workouts
Extra credit: Add a ball slam after you catch the toss and then toss again
1 – Stand in front of a sturdy wall, knees slightly bent [strong stance] and about afoot or two back. Bring the med ball to your chest.
2 – Pass the ball to the wall
3 – Catch it and pass it right back
4 – Repeat 10-15 times or 30 seconds to 1 minute for timed interval workouts
Extra credit: After you catch the pass, drop down into a burpee with a pushupoptional, come back up and pass again
1 – Come to a seated position in front of a sturdy wall, heels a few one or two feetback, med ball in your hands.
2 – Lay back taking the ball overhead [it will tap the ground]
3 – Crunch up bringing the ball with you
4 - Pass the ball at the wall
5 - Catch it and roll back down taking it overhead again
6 - Repeat 10-15 times or 30 seconds to 1 minute for timed interval workouts