Leg Exercises

Four Medicine Ball Moves to Build Power Endurance

Crank up your metabolic conditioning with this high-octane workout.

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The Exercises

Start from a solid stance with knees slighly bent and feet positioned shoulder width apart. Keep torso erect and shoulders back when performing squat and lunge movements. 

1. Squat and Push

  • With the medicine ball in front of your chest squat straight down, not allowing knees to extend beyond toe line
  • At lowest part of movement push the medicine ball straight out away from body 
  • Pull medicine ball back towards chest and stand back up to start position

2. Lunge and Twist 

  • Stand squarely and hold medicine ball out in front with elbows bent at about 90 degrees
  • Lunge forward with one leg keeping a tight core
  • Twist torso to the same side as extended leg 
  • Step back to square stance and repeat using other foot

3. Jump Split Lunge

  • Start in lunge position with back leg knee almost touching floor 
  • Hold medicine ball out in front with elbows bent at about 90 degrees
  • Jump upward switching feet, landing in the same position with back knee almost making contact with floor 
  • Maintain strong core and posture, keeping shoulders back throughout movement
  • Keep jumping while alternating leg position

4. Jump Shots  

  • Start with feet shoulder width apart
  • Squat down with medicine ball, keeping torso straight 
  • Tap medicine ball to the floor 
  • Come back up from squat position and pull medicine ball straight up and into chest
  • Jump straight up pushing medicine ball up overhead 
  • Pull back into chest and repeat 


 

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