- Integrated total-body strength production.
- Improved total-body neuromuscular efficiency.
- Grasp a medicine ball (MB) with both hands and keep elbows slightly bent.
- Assume a squat position.
- Draw your belly button inward toward your spine.
- From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.
- Flex shoulders lifting MB overhead as far as can maintain neutral spine.
- Lower to starting position, repeat as required.