Online Exercise System

Primary Muscles:

• Hamstrings
• Erector Spinae
• Abdominals
• Gluteals

Secondary Muscles:

• Trapezius

Body Area:

• Legs
• Back
• Glutes
• Shoulders

Movement Type:

• Core (Rotary Stability)

Equipment:

• Medicine Ball

Training Category:

• Resistance

Proper Steps:

Balance on one leg with a light/mod. weight Med Ball (MB) held at chest level
Reach with the heel of your free leg to the wall behind you, and simultaneously reach out overhead with the MB
Tension should be primarily felt in the back of your standing leg
Squeeze where that tension is felt, and return to the starting position
Repeat for desired amount of repetitions on both sides