rotational chops

Improve rotational power and control

1. Stand tall and hold your medicine ball with both hands, just below the waist

2. Squat down and rotate to one side, reaching the ball towards the heel

3. Powerfully drive up to the opposite side, reaching it high over your shoulder

4. Bring it back down and repeat the motion

5. Repeat on the other side  

lunge twist

Challenges lower body stability and upper body mobility

1. Start by grabbing the ball and extending it straight out in front of your chest

2. Step out into a four lunge position and once you are balance, rotate it towards the leg that's forward

3. Bring it back to the middle and then stand back up to the original position

4. Repeat on the other side