REVERSE LUNGE CHEST PRESS
Trains: stability, strength
Hold the medicine ball at your chest and stand with your feet underneath your hips. Take a large step behind you with one foot and bend both knees to lower into a deep lunge. Push off your back foot and bring your knee forward to hip height, simultaneously pressing the ball straight out from your chest. Do all reps on one side before switching. SPRINT: Perform without the ball. BEAST: Instead of a press, throw the ball explosively against a wall and catch it on the return.
TIP: Stabilize the hip and knee of your working leg for better balance by activating your glutes and core.