Exercise Database

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Wall Ball
Course: PHRE 5003 – High Performance Training Movement Pattern: Whole Body Target: Quadriceps Synergist(s): Deltoids (Anterior), Transverse Abdominus, Triceps
Exercise
Regressions: Progressions:

Equipment: Medicine Ball
Description:
  1. Stand about 2-3 feet in front of the wall with your feet hip-width apart, toes slightly outward.
  2. Hold the ball at chest height. Make sure to tuck your elbows into your sides.
  3. Engage your core and squeeze the ball.
  4. Squat down until your thighs are parallel with the floor, keeping the ball at chest level.
  5. Drive up (full extension) and allow arms to fully extend while tossing the ball at a vertical target ~10 feet high.
  6. Catch the ball as it comes down, keeping the ball at chest height. Repeat the exercise.
Common Error(s):
Spotting:
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