Begin by kneeling upright on the floor slightly further than an arm’s distance away from a wall to one side.
Hold a medicine ball in both of your hands.
Maintain a neutral spine and engage your deep abdominal muscles throughout this exercise.
Simultaneously hinge at your hips to send your buttocks backwards and rotate at your trunk away from the wall, taking the medicine ball to your side.
In an explosive motion, return to an upright kneeling position as you throw the medicine ball into the wall.
Immediately catch the ball as it rebounds off the wall.
Repeat.
