Standing medicine ball PNF patterns


How to Do:

-The medicine ball should start at your bottom left.

-To start this movement, you need to get into a squat position. Knees slightly bent, butt back, lower back straight and not curved, and head in a neutral position facing straight ahead.

-You will be moving the medicine ball so that is goes across your body.

-To do this, pull away, twist your body and simultaneously come up from the squat position until you are facing slightly away from where you started.

-Think of it as a diagonal line. The medicine ball starts at 7 o’clock and finishes at 1 o’clock. To finish the motion, come back from the top and reverse the motion to return to your original position. Count this as one repetition.

-To work the opposite side, you will be facing the opposite way in the beginning, using the other arm, and twisting the opposite way.


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