How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a medicine ball at chest level.

2. 2

   Step forward with your right foot and simultaneously push the medicine ball forward, extending your arms fully.

3. 3

   As you push the ball forward, release it and let it roll forward.

4. 4

   Quickly run forward and catch the ball before it hits the ground.

5. 5

   Once you catch the ball, bring it back to your chest and repeat the movement with your left foot forward.

6. 6

   Continue alternating legs and repeating the exercise for the desired number of repetitions.

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