OVERHEAD THROW-DOWN

This exercise works the abdominals, quadriceps, hamstrings, pectoralis major, deltoids, and latissimus dorsi. It works the front of the body to explosively train the rectus abdominus. To explosively train the obliques, alternate from side to side.

1. With a medicine ball between the hands, raise the arms overhead.
2. Initiate a slight prestretch by moving toward full extension in the ankles, knees, hips, and shoulders.
3. Quickly change direction and slam the medicine ball against the ground.
4. Catch the ball and move rapidly toward the fully extended position to resume the start above.