Medicine ball

  • Lunge & push

    To accentuate the deceleration component, push the medicine ball forward while lunging. This exercise is called the lunge & push. As a variation you can push the medicine ball in any direction. This lower body exercise is suitable for all fitness levels.

  • Chopping lunge

    The chopping lunge is a variation of the lunge, suitable for intermediate and advanced fitness levels. Swinging the medicine ball up overhead while stepping out into a lunge emphasizes the stretch on the hip flexors.

  • Chopping side lunge

    The chopping side lunge is a variation of the side lunge, suitable for intermediate and advanced fitness levels. Swinging the medicine ball overhead while stepping out into a side lunge emphasizes the stretch on the adductor muscles of the hip.

  • 3-spot lunge & push

    As in the lunge, a medicine ball push can be introduced to accentuate the deceleration component. The 3-spot lunge & push is a variation of the 3-spot lunge, that is suitable for intermediate and advanced fitness levels.

  • 3-spot chopping lunge

    The 3-spot chopping lunge is a variation of the 3-spot lunge, suitable for intermediate and advanced fitness levels. Swinging the ball up overhead while stepping out into a lunge emphasizes the stretch on hip flexors and adductors. The 3-spot chopping requires good balance and core stability.

  • Single-leg squat & chop

    The single-leg squat & chop is a functional exercise to strengthen the quads, hamstrings, glutes and back extensor muscles. It is suitable for intermediate and advanced fitness levels.

     

  • Single-leg squat & chop around the clock

    The single-leg squat & chop around the clock is an intermediate exercise to develop single-leg strength and balance in all three planes of motion. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

     

  • Single-leg diagonal lift

    The single-leg diagonal lift is an intermediate level exercise that targets the quads, hamstrings, glutes and back extensor muscles. This is a great exercise to develop multi-planar single-leg strength and balance.

  • Parallel push-up

    The parallel push-up is a beginner exercise to develop upper-body pressing strength. If you do not have the necessary upper-body strength to do a push-up, start with the parallel push-up. In the parallel push-up the movement is performed in a partial range of motion, where leverages of the muscles are mechanically more beneficial.

  • Alternating shuffle push-up

    The alternating shuffle push-up is an intermediate upper body exercise. This exercise introduces balancing on the ball.