THU · SEP 3 · 45–55 minutes
Throw every medicine ball rep with intent, keep the torso square through the one-arm presses and rows, and finish the support work with controlled shoulders and ribs.
2 rounds · Continue when ready
Keep your elbows straight and spread your shoulder blades by pushing the floor away at the top.
Keep your ribs down and slide your arms overhead only as far as you can control against the wall.
Lower your chest and hips together from a strong plank, then press back to straight arms.
4 rounds · 60 seconds after each round
Throw the ball straight forward as hard and fast as possible.
Rotate through the hips and torso and attack the throw.
4 sets · 75 seconds after each set
Keep your torso square and press without letting your body rotate.
4 sets · 75 seconds after each set
Pull toward your hip while keeping your torso still.
3 rounds · 60 seconds after each round
Lower behind your head without allowing your ribs or lower back to flare.
Keep the body rigid, track the elbows back, and press through a controlled full range.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
