move of the week: the medicine ball slam
Today’s move is the medicine ball slam. This is an intense move that activates the entire body, including the arms, legs, and core. Your heart will be racing after performing this move! A special thanks to William, my fellow bootcamp student, for his superb modeling!
Step 1: Stand with feet a little wider than shoulder width apart. Hold a medicine ball (I like to have clients use 12 pounds, but 10 pounds would be better for beginners).
Step 2: Extend arms straight above the head. Straighten legs and rise up onto toes.
Step 3: Slam the medicine ball into the ground, bending legs to brace the movement.
Step 4: With a neutral spine, squat down and pick up the medicine ball.
Recommended number of reps: 20+/- reps or a continuous 30+ seconds.
Try out the medicine ball slam on those days you have some pent up aggression–the slam releases all that tension!
- move of the week: the hamstring reach (thefitchronicles.com)
- home gym: the medicine ball (thefitchronicles.com)