Benefits: Increases lower-body power through a triple extension, similar to Olympic lifts.
- Stand with your feet hip-width apart and hold a med ball at chest height with your arms extended.
- Perform a half-squat while bringing the med ball between your legs.
- Explosively jump out of the squat and throw the med ball straight up overhead.
- Catch the ball off the bounce and repeat for the specified number of reps.