Medicine ball rotational press
Sets 3 Reps 8 each side
This move targets your arms, abs and shoulders with a rotational movement, which is controlled by the core for a functional, testosterone-boosting training effect.
Brace your core and rotate your whole torso as you press the weight overhead. Avoid tilting the angle of your shoulders as you rotate.
Medicine ball incline knee raise
Sets 3 Reps 10
The resistance of the ball is added to that of your legs to hit your lower abs hard for sustained muscle growth.
Push your lower back into the bench and don’t lower the ball too far. Start with a light weight but add more once you’ve achieved perfect form.
Medicine ball curl-up
Sets 3 Reps 10
Extending your arms creates a long lever for your abs to pull against while the ball provides extra resistance.
Initiate the lift with your abs rather than your arms or shoulders. Keep your feet flat on the floor by reducing the weight if necessary.
