Share: 10-MINUTE MED BALL CONDITIONING ROUTINE

10-MINUTE MED BALL CONDITIONING ROUTINE

By Cody Carter Published on Thursday, January 14, 2016

Looking to mix up your workouts? Adding a Med Ball routine to your workout schedule is a great way to get a total-body workout, elevate your heart rate, and efficiently use your time in the gym. Here’s a simple, effective routine you can start using today.

How it works: Start by choosing a circuit. Do each movement for 30 seconds (or 15 seconds each side) with 20 seconds of running, jumping rope, or holding a Pillar Bridge in between. Do this for 10 minutes.


Circuit A

Squat Jump
IMG_7198
Coaching tip: Keep a continuous cadence by meeting the ground with your feet when you land and extending toward the ceiling when you jump.

Pushups – Two Hands
IMG_7199
Coaching tip: Keep your shoulders above the Med Ball and your body ridged like a piece of steel.

Reverse Lunge – Alternating

IMG_7200
Coaching tip: Push your front foot through the ground to stand up.

Front Raise
IMG_7202
Coaching tip: Maintain constant control of the Med Ball by accelerating in both directions.

Romanian Deadlift – One Leg

IMG_7204
Coaching tip: Bend at your waist like you’re bowing to the crowd.

Overhead Slam
IMG_7207
Coaching tip: Keep the top of your head toward the ceiling and get the ball to bounce to shoulder level.

Circuit B

Squat to Press
IMG_7208
Coaching tip: Push your head through your arms to complete the movement

Pushups – One Hand, Alternating
IMG_7209
Coaching tip: Keep your body straight like a broomstick.

Lateral Lunge – Alternating
IMG_7211
Coaching tip: Use the ball has a counterbalance each time you lunge.

Bent Row
IMG_7212
Coaching tip: Keep your chest facing the ground and your elbows next to your ribs.

Good Mornings
IMG_7213
Coaching tip: Bend over at your waist like you’re bowing to the crowd

Rotational Lift
IMG_7216
Coaching tip: Move the ball from low to high in a straight line.

Contributor

Cody Carter Cody has spent the last 10 years coaching athletes at the youth, high school, competitive, collegiate and professional levels. During that time he has learned from and developed close relationships with some of the best performance specialists in the world. Growing up, he played football, basketball and ran track. He didn't specialize in one sport until college, where he chose to run track as a sprinter and high hurdler for Iowa State University. He has spent his entire performance coaching career in Southern California where he is now a Manager for the EXOS Performance Innovation Team. Now based at SKLZ Headquarters, directly above the EXOS San Diego facility, Cody is able to jump in for the occasional hands-on athlete training session. View all posts by

comments powered by Disqus

Recent Topics

Newsletter

Be the first to know about new training gear, instructional videos, special events, and exclusive web-only promotions.


Follow Us