Med Ball Mayhem

A large Dynamax medicine ball is ideal, but not necessary. If you do this in a "normal" gym, they may hate you!

Dynamic Warm-Up

10 REPS OF EVERYTHING/ 5 ROUNDS

*Med Ball Drop Squat Catch
>Med Ball Push Up
#Med Ball Slam
=Med Ball Single leg RDL (5each leg)
^Med Ball Clock Hands (10 each direction)
&Med Ball Straight Arm Raise to Press
@Med Ball Sumo Squat
+Med Ball TGU (5 each leg)
!Med Ball Crunch
~Med Ball Low Ab/Hip Flexor


Instructions/Tips
*Stand with ball in hands arms extended. Drop the ball then fast squat to catch ball before it hits the floor.
>Both hands on ball then push-up. Think diamond push-ups.
#Raise ball above head full on tip toes. Slam downward into the ground, catch off the bounce. Your feet should leave the ground briefly as you rip downward. If you have a bouncing med ball beware of a tooth chipper, maybe skip.
^Wide stance, sink hips. Arms extended ball goes below your waist and over your head 10 circles each direction.
&Standing w arms extended lower ball to your hips then back up to chest level. Bend arms to 90 degrees and pres over head until arms are extended.
@Wide stance toes flared out. Sink hips into squat keeping chest and eyes up touch ball to floor.
+Turkish get up with both hands on the ball, this means you can't use that pussy push off the ground w/ your off hand.. Ball stays above head entire time, eyes locked on the ball. Youtube turkish get up if you need to. Just remeber...sit,shoot,roll,stand.
!Ball over chest w/ arms extended. Crunch directly upwards as if trying to touch ceiling w/ the ball.
~Lying down on back, knees at 90 degrees w/ feet off the ground. Squeeze ball between knees then lower heels to ground and bring knees/ball back towards chest.