Slow Mo Stride Shotput

Start standing in a staggered stance with a light med ball held at your chest. Begin with a slow, controlled leg lift, bringing your front knee up while keeping your weight centered over your back leg. As you reach the top of the leg lift, hold briefly, then initiate a slow stride forward while rotating your torso and hips into the throw. The slower, the better. As your front foot lands, forcefully drive through the back hip and extend into a controlled shotput-style med ball throw. 

Focus on sequencing: leg lift → stride → hip rotation. Maintain posture and balance throughout.