Medicine Ball Training (part III)
Today we had a no-legs Explosive Mode event in Luxembourg. The intention was to show how you can setup a pure upper body training session and combine calisthenics with medicine ball training. This type of training session is optimal when your legs need to rest or running is simply not possible (for instance if there is ice on the track).
Here's a quick run down of the event for those that couldn't attend.
Warm-Up
Various skipping with arm rotation.
Core circuit with a mix of planks and shoulder movements.
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1. Abs
Water bucket turns (stand with your back against your partner's back and circle the medicine ball ten times as fast as possible in both directions)
Sitting side passes (balance on your glutes and catch+return ball to your partner)
Standing ball toss to the side (throw the ball against a wall)
2. Back supersets
Vertical row + log toss forward against the wall
3. Chest supersets
Eccentric dips + chest pass against the wall
Plyometric dips + chest pass against the wall
4. Tricep supersets
Tricep diamond push-up against the fence + upper pec throws against the wall
5. Competition
Congratulations to Filip who won the Med ball backwards throw competition.
Cool down
Two laps on the grassPNF stretches
chest
upper back
lower back
Learn how to do the exercises here
This was the third article regarding medicine ball training. You can find the first Medicine Ball article here and the second one here
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