Equipment needed:
- Medicine ball, dumbbell or kettlebell.
Target Muscle Group:
- Primary muscles: quadriceps, hamstrings, glutes, abdominals (rectus abdominus, transverse abdominals)
- Secondary muscles: erector spinae, soleus, gastrocnemius
Performance Points:
- Partners begin facing away from each other, close enough to reach behind, but with enough space to squat comfortably.
- One partner holds the weight to begin. Both partners squat down, ensuring the chest stays tall and knees are tracking in line with the third toe of each foot.
- Both partners twist to the same side to either pass or receive the ball.
- Alternate direction of ball pass.
Modifications:
- Beginner: Reduce weight or perform with no weight, high five your partner instead!
- Advanced: Increase weight used or add a jump squat in between passes.
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by Megan Denholm
Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Fitness Consultant with the MacEwan University Sport and Wellness fitness team.