Joseph Goode

Compression:
Ball Slam A

Stand with feet slightly wider than hip-width apart, holding a medicine ball in both hands, arms extended overhead with elbows slightly bent, keeping eyes on ball and abs engaged (as shown).

Joseph Goode

Compression:
Ball Slam B

Throw ball at ground as hard as you can, exhaling on the exertion (as shown). Squat to retrieve ball and return to start. Repeat. Do 10-15 reps. 

Joseph Goode

Expansion:
Ball Throw A

Start in deep squat position holding ball with both hands in front of body, elbows bent about 90 degrees, keeping abs engaged and back flat (as shown).

Joseph Goode

Expansion:
Ball Throw B

Drive hips forward to stand, rising onto balls of feet as you throw ball behind you overhead (as shown). Retrieve ball, then return to start and repeat. Do 10-15 reps.

Joseph Goode

Pull:
TRX Row A

Anchor TRX and hold handles with both hands, palms down, arms extended straight out in front of you, heels on ground, leaning back until legs are almost straight and body is at least a 45-degree angle to ground (as shown).

Joseph Goode

Pull:
TRX Row B

Engage abs and maintain flat back as you row, driving elbows back (as shown), then release to start for one rep. Do 10-15 reps.

Joseph Goode

Push:
TRX Press A

Stand with back to TRX, feet about hip-width apart holding handles in either hand, palms down, elbows bent 90 degrees, leaning forward onto balls of feet, keeping back flat (as shown).

Joseph Goode

Push:
TRX Press B

Engage abs and press arms forward until straight, keeping back flat (as shown), then return to start. Do 10-15 reps.