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    (Best Abs) Abdominal Ball Throws: Legs Suspended, Alt Knee Tuck, Partner, Speed/Power Rep #12629

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: (Best Abs) Abdominal Ball Throws: Legs Suspended, Alt Knee Tuck, Partner, Speed/Power Rep #12629

















    Primary Muscles:
    12/07 NEW EXERCISE
    ABDOMINALS (ALL)
    ABDOMINALS-LOWER
    ABDOMINALS-OVERALL
    ABDOMINALS-UPPER

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    MEDICINE BALL
    PARTNER

    Training Benefit:
    POWER/SPEED
    STRENGTH


    Starting Position:
    Select a weighted medicine ball that you can throw 10-30 times. Lie on a wide table or ground in front of your partner. Brace the abdominals and hold throughout the set. Lift up both legs six inches off of the ground. Hold the medicine ball with both hands overhead.

    Progress
    : Throw the arms forward and bring one knee toward the chest as you fold in half. Keep the other leg straight....and hold this position until your partner throws the ball back at you. Return to the starting position by lowering your upper body and leg. Repeat with the other leg, alternating with each rep.

    Tips
    : Do not stop the ball and then lower your upper body....lower at the speed of the ball in a fluid manner.

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