Adiletix - Medicine Ball Half-Kneeling Rotational Throw

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Medicine Ball Half-Kneeling Rotational Throw

1 - Set up in a half-kneeling position beside a solid wall, with the knee closest to the wall down and the outside foot planted firmly in front of you.
2 - Hold a medicine ball with both hands at chest height, keeping your torso tall, ribs down, and core braced.
3 - Rotate your torso slightly away from the wall while keeping your hips stable and your front foot grounded.
4 - Explosively rotate toward the wall and throw the medicine ball into the wall using your core, chest, and shoulders.
5 - Catch the ball on the rebound or retrieve it safely, then reset your posture before the next repetition.
6 - Complete the desired number of repetitions, then switch sides and repeat with the opposite knee down.

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