Depth Jump with Medicine Ball
Standing on a medium-high bench or box, hold a medicine ball in front of you. Hop onto the floor, sinking briefly into a squat while swinging the ball between your legs. Then immediately explode back up to throw the medicine ball up and out. Collect the ball, return to the bench, and repeat.
Muscles worked: Quads, glutes, hamstrings, calves, deltoids.
Sets/Reps: 1 set of 20.
Applications: Improved coordination and power transfer between lower and upper body.
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