1b. Medicine Ball Overhead Rotational Slams
While holding a medicine ball overhead, began to rotate your torso to your right. Keeping you toes facing forward bring the ball downward as fast as possible bending into a 3/4 squat. As the ball reaches waist height release it aggresively slamming it into the ground. Quickly catch the medicine ball as it bounces off of the ground, and in the same movement pattern return the ball back to overhead position. Continue traveling to the other side and repeat.
2b. Stair/Treadmill Sprints
Reps: 6 sprints
Utilizing a set of stairs sprint upward keeping your toes up, driving your knees upward as high as possible. Keep your chest over your thighs and your arms driving forward and back at 90 degrees as your foot strikes every other stair. Finish to the top and walk down under control. If using a treadmill, set it to 10–12 degrees and sprint at a speed where you can sustain proper running mechanics and the belt is not dictating your running cycle.
3b. Sandbag Push Presses
Stand tall with your feet hip width with your sandbag in rack position resting across the front of your shoulders and across your chest, keeping your elbows up in front of you slightly lower than shoulder height. Slightly bend your knees and immediately drive up through your hips quickly pressing the sandbag overhead. As you lock out and gain stability rerack the sandbag absorbing it by softening your knees.
4b. Split Squat Jumps
Reps: 10 (each leg)
Start in lunge position with your right foot forward, your left foot back, and your knees at 90 degrees. With arms behind you drive both feet into the ground throwing both arms forward and jump as high as possible. As you reach your highest point scissor your foot so your right foot is now behind you and your left foot in front. Land in a lunge position returning your arms behind you.
5b. Lateral Bear Crawl Pushups
Start in pushup position making sure your core is engaged and your back is flat. Shifting to your right, place your right hand and foot 4 inches outside of your right shoulder, then bringing your left hand and foot back to shoulder width. Repeat for one more cycle and then perform a pushup. Travel back to the left for two cycles and perform another pushup.
About the Author: Curtis Williams is Fitness Director at Under Armour Performance Training Center in NYC, a sports performance coach, and former NFL wide receiver.