Description
Medicine ball 101 with Coach Esik is a fitness program created for medicine ball training to drive adaptation and challenge the body. When used correctly this tool can help you strengthen your core, develop rotational power, and boost athletic performance.
This program is an introduction on how to train with the medicine ball using TACFIT principles. You will learn functional exercises, workouts, and training protocols that engage major muscle groups— legs, glutes, chest, back, and shoulders while developing core strength. You’ll also work on simple movement patterns that are essential for everyday activities such as squats, lunges, hinge, push, pull, rotate and more.
Many med-ball exercises are complementary and serve as bridging tools between sports skill and strength training. Unfortunately, nearly all of the training we see on the Internet and social media is junk fitness and busy work.
Med-ball training is about purpose and transfer — not just mindless lifting or tossing. In this program we go over 10 specific exercises that target core strength and athletic performance. By learning these exercises and how to perform them with proper technique you will develop a bulletproof core, enhance body awareness, and explosive power and speed.
Once you’ve finished the program you’ll be able to incorporate the workouts into your fitness routine to maximize your performance.
To help you get started we’ve created a 14-day training protocol that you can incorporate into your workout routine which can be customized and used year round. It can also be used as an alternative for warm-ups and on “active” recovery days.
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