Push-up Ball Pass
A variation of the push-up, this dynamic exercise using a medicine ball is great for increasing upper body strength and stability.
Step 1: Getting into position
Place the medicine ball on the floor and position your hands either side of it shoulder width apart. Rest your knees on a mat and raise your feet off the floor. Your body should be in a straight line from your head to your knees.
Step 2: Commencing the push-up ball pass
Place the medicine ball under one hand and once the ball is stable, engage your core and slowly lower yourself towards the ground. Pause and push back up to the starting position.
Tip: Lower your body until ball touches shoulder area keeping your elbows steady and controlled.
Step 3: Repeat
Pass the ball to the other hand and lower yourself towards the ground with your other hand on the ball. Pause and push back up to the starting position. Continue passing the ball back and forth with each push-up.
Tip: Keep your body straight and working as one unit. Engage everything from your core, glutes, shoulders and knees.
Advanced push-up ball pass
If you want and extra challenge, try using your toes as the hinge point instead of your knees, remembering to keep your body straight throughout.