1 - Stand in front of a sturdy box holding a medicine ball with both hands at chest height, feet shoulder-width apart.
2 - Engage your core and raise the medicine ball overhead, fully extending your arms while rising onto your toes.
3 - Explosively slam the medicine ball down onto the ground directly in front of you with maximum force, hinging at the hips.
4 - As the ball bounces or immediately after releasing it, quickly load your hips into an athletic stance, bending your knees and swinging your arms back.
5 - Explosively jump onto the box, driving your arms forward and upward, landing softly with both feet flat on the box surface with knees slightly bent to absorb impact.
6 - Stand fully upright on top of the box, then carefully step down one foot at a time to return to the starting position.
7 - Retrieve the medicine ball, reset your stance, and repeat for the desired number of repetitions.
