Deck the Halls with Med
performed by Branton Box, NASM, FMS, TRX
photography by Brian Fitzsimmons
(page 1 of 5)
1. Elevated Rear Foot Split Squat with Shoulder Press
Set-Up: Cradle ball at chest level and assume split stance position with rear foot elevated on bench. Ensure top of rear foot is flat upon bench versus toes down. Feet should be in line with shoulders and about 3–4 feet apart.
Action: Drop the back knee to the floor while keeping weight over the heel of the front foot. Avoid shifting forward over the toes. Pressing back up through the heel, come to starting position. With scapula retracted, drive the medicine ball upwards and back down in a controlled conscious manner.
15–20 each side
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