Name: Playbook - Matthew Noszka - At Home Medicine Ball Pump
Uploaded: 2021-06-14T11:55:51.024Z
Duration: 45 min
Description: At Home Medicine Ball Pump

- Start with one hand on a medicine ball and the other on the ground in normal push-up position. Legs should be straight and the hips should be tucked under slightly engaging the core. Shoulders pulled down and low.

- Inhale lowering down until the chest is in line with the hand on the ball.

- Exhale pressing up, driving your body across the ball landing with opposite hand on the ball ready for another push-up. Modfiy this exercise to make it easier by doing the push-ups from your knees.

Medicine Ball Plyo Push-Ups

- Under Right Leg/Under Left Leg = 1 Repetition
- Lean back so that your torso is at a 45 degree angle. Rapidly pass the ball between each leg.
- If you do not have a medicine ball, use basketball or similar or just touch hands under your legs each rep.

Figure 8

- This can be done on the floor or on equipment:

 - Parallettes set approximately shoulder-width
- Push into parallettes with shoulders down
- Arms remain extended
- Keep legs extended and raise feet to hip level or above

L Sit

- Keeping your back straight, squat down, pick up the ball off the floor 
- Bring the ball over head, thursting your hips in an upward motion
- Slam the ball to the ground, catching it on the bounce, and repeat
For this exercise please slam the ball on your side. Rotating from left to right. 

** Do 15 reps each side for full set

Medicine Ball Slams

If it’s your first time with this one, start off with lighter weight.

Weighted Juggle

- Hold the Ab Roller with both hands and kneel on the floor.
- Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

** if you do not have ab roller use a towel on smooth floor

At Home Medicine Ball Pump

More workouts from Matthew Noszka