With a partner, stand facing away from each other, slightly less than a meter away. Place feet wider than shoulder width apart, knees slightly bent. First partner holds medicine ball with both hands.
Both individuals rotate to opposite sides. First partner hands medicine ball from behind to second partner who retrieves ball from behind. Both individuals turn to the opposite sides to again exchange medicine ball from behind. Continue to rotate ball in a figure 8 one direction. When finished, repeat opposite direction.
Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. Since hips are slightly bent, technically some hip adduction / abduction occurs along with internal / external rotation. See Spot Reduction Myth.
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle