HOW: Start by holding onto a medball standing near a wall that is on one side of you. Take a step towards the wall with your inside foot and at the same time pivot with the outside foot and use your core and hips as you push the medbal into the wall. Catch the ball and return to the starting position to repeat for the prescribed amount of reps.
FEEL: You should feel your hip muscles working as you step and pivot. You will feel your core and arm muscles working as you twist and throw the ball into the wall.
COMPENSATION: Step towards the wall with only the inside foot. Don’t throw the ball underhand.