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Medicine Ball Vertical Toss
- 1 - Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest level or hip height.
- 2 - Slightly bend your knees and hinge at the hips to load your lower body, keeping your core braced and back straight.
- 3 - Explosively extend your hips, knees, and ankles (triple extension) while simultaneously driving the medicine ball straight overhead.
- 4 - Release the ball at the peak of the movement, tossing it as high as possible directly above you.
- 5 - Step aside or track the ball's descent to safely catch or retrieve it as it comes back down.
- 6 - Reset to the starting position, absorb the catch with soft knees, and repeat for the desired number of repetitions.
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