Wall Ball

Muscles Worked

Instructions

1. Stand facing a wall about an arm's length away, holding a medicine ball at chest height.
2. Perform a full squat, keeping the ball at your chest and your weight on your heels.
3. Explosively stand up and throw the ball upward to hit a target mark on the wall.
4. Catch the ball as it comes back down and immediately descend into the next squat.
5. Maintain a smooth rhythm for the prescribed number of repetitions.

Instrucciones(ES)

1. Colócate de frente a una pared a una distancia de un brazo, sujetando un balón medicinal a la altura del pecho.
2. Haz una sentadilla completa, manteniendo el balón en el pecho y el peso sobre los talones.
3. Levántate de forma explosiva y lanza el balón hacia arriba para golpear una marca en la pared.
4. Atrapa el balón cuando baje y desciende inmediatamente a la siguiente sentadilla.
5. Mantén un ritmo fluido durante el número de repeticiones indicado.

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