Instructions:
- 1Stand with your legs slightly wider than shoulder-width apart and hold a medicine ball between them
- 2Squat down and retrieve the ball with both hands
- 3In one motion, stand up, lift the ball above your head and throw it forward as far as you can
- 4After throwing the ball, follow through with a side kick using your dominant leg
- 5Retrieve the ball and repeat the process
Tips:
- Keep back straight and engage your core
- Always warm up before starting the exercise to avoid any injuries
- Concentrate on your hip extension when doing the side kick
- Ensure you are throwing and kicking in a safe and clear space