Wall Ball

Instructions

Stand up straight, facing a wall, about 1.5 meters (5 feet) away from it and with a medicine ball in your hands, at your shoulders' level.
Move to a squat position: lower your buttocks until your thighs are parallel to the floor, as if you want to sit on a chair. Keep your back straight.
Get up explosively and throw the ball high against the wall. Your arms are almost straight.
Catch the ball as it bounces back and continue the movement back to the squat position.

Muscles