Squat and extension and flexion of the arms ► wall ball

Individual work

Stand upright shoulder-width apart in front of a wall (facing the wall) with your feet pointing slightly outwards, holding a medicine ball in front of your chest with your arms bent (elbows close to your body and pointing backwards, place both hands under the ball). Bend your knees and lower your buttocks as far as possible without losing stability in your back (always look forwards towards the wall in a neutral position). Then straighten your legs again and at the same time straighten your arms to powerfully push the ball upwards against the wall (utilise the momentum of your legs). Standing upright with your arms stretched upwards, catch the ball and return to the starting position by bending your arms to restart the exercise.

Attention:
Distribute the weight over the entire foot, push your knees outwards (do not tilt inwards). Always keep your back straight (torso tension).

Lighten:
Do not lower your buttocks too low (greater angle in the knees); lighter medicine ball.

Harden:
Additional weight (on the arms).

1 wall
1 medicine ball

2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)