You know med balls and battle ropes are killer on the core, but this combo med ball and battle-rope circuit from former NFL linebacker and defensive end DeMarcus Ware is all about athleticism.
It cycles through five intense drills, including tuck jumps, slams, and waves. Along with fellow trainer Jeanette Jenkins, Ware performs each for 10 to 15 seconds, going directly from move to move. Do 2 to 3 rounds for a quick (but fun!) sweat. Take 60-90 seconds of rest between each round, and if you feel your form getting sloppy, give yourself a few breaths between each movement.
Our favorite drill is the first one: the ball slam with toe touches. It’s super-fun and introduces a cool change of pace to standard medicine balls to help you develop coordination, fast feet, and agility.
To do it, get in a wide stance, grab a med ball, and brace your core. Raise it overhead, keeping a neutral back and raising onto your toes for additional power. Forcefully slam the ball down close in front you, catch it on its bounce, and place it on the floor. Then quickly shift around it, tapping each foot onto the ball, just as Ware and Jenkins do. Go a quarter of the way around, then pick up the ball for another slam, and repeat the process. Hit 4 reps per set, and switch directions (clockwise and counterclockwise) every set.
And yes, it’s normal for your body to feel different as you go in each direction. That’s half the fun of the drill. And this workout is all about fun.
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