HOW: Start by grabbing onto a medball and stand with a wall at your side. Load your bodyweight onto the outside leg starting with foot, transferring your energy to that hip. At the same time you’re lowering the medball with both hands towards the outside so you can then toss the ball powerfully in a scoop motion into the wall. Remember to shift your weight, load your energy, and then toss the ball into the wall.
FEEL: You should feel your core and arm muscles working.
COMPENSATION: Perform the transfer of energy and toss all in one fluid motion, don’t pause midway through.