Hip Hinge Med Ball Throw

Start kneeling upright on the ground with knees hip-width apart. Keep your back flat, chest tall, and glutes engaged. Hold a light medicine ball at chest height to promote fast, explosive movement. Hinge at the hips by leaning back slightly, keeping your core tight and back flat. This is your loading position. Rapidly extend the hips forward while explosively pushing the medicine ball toward the wall. Control the movement throughout, avoid collapsing forward and use your core to stabilize your torso. Reset to the starting position and repeat for the prescribed reps.