Men’s Fitness Australia – June 2017

SIDE SCOOP THROW
Sets: 3–4 Reps: 3–5 (each side)

Stand with legs staggered and your left foot
forward. Bend your hips and knees slightly
and hold the ball at arm’s length. Twist your
torso to the left, shifting your weight to your
left foot, then throw the ball across your body
to the right as if you were throwing something
heavy into the back of a truck.

PIVOT ON

YOUR BACK

HEEL AS YOU

THROW, AND

MAKE YOUR

SHOULDERS

AND HIPS

MOVE AT THE

SAME RATE.

3

■For Exercises 4 and 5, use a rubber

medicine ball that weighs 3kg to 7kg

and has some bounce to it.

LUNGE AND OVERHEAD THROW

Sets: 5–6 Reps: 4–6 (each side)

Hold the ball overhead and lean backward until you feel a stretch in your abs. Step forward and throw

the ball at a wall. Make sure you’re back far enough that the ball can bounce before you catch it.

4

ROTARY

THROW

Sets: 4–5 Reps: 4–6

(each side)

Face the wall with feet

shoulder-width apart.

Hold the ball at arm’s

length and twist to the

right. Explosively throw

the ball at a wall and

catch it after it bounces

off the floor once.

5

JUNE 2017 MEN’S FITNESS 113