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.