Trains: sta­bil­ity, strength

Muscle & Performance - - Spartan Up -

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.

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