Stand up straight with your feet a hip’s width apart slightly further than an arm’s distance away from a wall.
Hold a medicine ball in both 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 position as you throw the medicine ball into the wall.
Immediately catch the ball as it rebounds off the wall.
Repeat.
