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    Squat: Overhead Pass, Partner, Medicine Ball


    Exercise Name: Squat: Overhead Pass, Partner, Medicine Ball

















    Primary Muscles:
    4+ MUSCLE GROUPS
    ABDOMINALS (ALL)
    ABDOMINALS-OVERALL
    CARDIO BURST
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS
    SHOULDER (ALL)
    SHOULDER-FRONT
    TOTAL BODY-OVERALL

    Technical Difficulty:
    1 ALARM FIRE: BASIC INTENSITY

    Equipment:
    MEDICINE BALL
    PARTNER

    Training Benefit:
    CARDIO BURST
    POWER/SPEED


    Starting Position: Partner A will hold the Medicine Ball in both hands. Both Partners will face away from each other, a couple of feet apart. Both will stand with both feet shoulder width apart. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Both will sit back and squat until the thighs are parallel with the ground. While squatting, both will reach with both arms between the legs. Do not let the knees past the toes at any point in the movement. While returning to the starting position, both will reach upward and the ball will be passed at the highest point. Extend the knees, hips and ankles to get full extension. Repeat with Partner B with the ball. Alternate.

    Tips
    : Knee, High Level Precautions. The shoulders and hips should rise and fall at the same tempo. Upon returning to the upright position, push through the heels and utilize the legs and not the lower back. Do not let the knees pass the toes throughout the set. Sit back and allow the knees to move backward. Keep the knees in line with the second toe of each foot. Do not allow the knees to move in and out.

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