Squat Throw Chest Medicine Ball

Workout 3

Equipment Needed: Medicine Ball

Start Position: On Feet

• Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
• Hold medicine ball at chest level and squat down to a parallel position.
• Quickly explode up and jump as high as you can.
• As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump.
• Push ball as high as possible into the air.
• Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.
• Catch ball on the bounce and repeat according to prescribed repetitions.