Day 4: Dynamic workout

Todays workout is light weight and technical. Not an easy one but its one of those challengers. Here it is. I have also put adjustments in case you do not have a Bosu ball. Have fun.

2 sets of 15:

• One-arm chest press throws on a swiss ball with a medball (literally throw and catch the ball in the chest press position)
• Bosu squats with rotations with a medball (while in the squat position, rotate to both sides then stand up) if you don't have a bosu do one leg at a time, but only 10 reps per leg
• Standing shoulder press throws on a bosu or one leg with a medball (literally throw and catch the ball in the shoulder press position)
• Medball standing reach throughs (pick up the medball, reach it overhead, set it down, go all the way back up, then reach through and grab the medball again)
• Standing, one-arm resistance band row on bosu or one leg
• Single leg hops with medball (carry it like a football, switch arms each set)
• Standing, one-arm resistance band upright row on bosu or one leg

Eventually I will do vids for these messed up exercises. Email me with questions at acesgoldsoftball@yahoo.com.