HOW: Grab a medicine ball. Set up in a split stance position. Rotate the spine towards the front leg, and hold the ball to the side of the hip.
Drop the ball and catch it in a split squat position, once again to the side of the hip.
Hold for a count of one. Return to the starting position.
FEEL: You should feel this in the quadriceps of the front leg.
COMPENSATION: Avoid letting the trunk fall forward, Avoid letting the knee bend any further after catching the ball.
