Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
QUADS
Partner Squat And Throw
Partner squat and throw pairs a goblet-style squat with a chest pass, keeping the pace quick as the ball moves back and forth. Squatting to receive the catch and driving up to throw works the quads while adding a rhythm and coordination element. It's a fun, upbeat way to train legs with a partner.
How to do it
- 1
Stand a comfortable distance from your partner; more space means harder throws and catches.
- 2
Hold a medicine ball at chest height with both hands, like a goblet squat setup.
- 3
Brace your core, push your hips back, and bend your knees to squat, keeping your knees behind your toes.
- 4
Drive up through your legs and extend your hips to stand.
- 5
As you reach the top, press the ball out and pass it toward your partner's chest.
- 6
Your partner catches it at chest height and squats to repeat the throw back. Keep passing until the set ends.
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