V Sit Partner Rotations with Medicine Ball
Target Body Part:
Abs
Primary Muscles:
Latissimus Dorsi (Lats), Erector Spinae, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Transverse Abdominus, Obliques
Secondary Muscles:?(Synergists/Stabilizers)
Trapezius (Traps), Rhomboids, Rotator Cuff, Flexors, Extensors, Levator Scapulae
Equipment Needed:
Medicine Ball
Step 1
Starting Position: Sit on the floor back-to-back with your workout partner with your shoulder blades touching, knees bent, the center of your knee caps lined up with your hip joints and your second toes. Your feet should be firmly pressed into the floor to create stability through the legs and hips. One partner firmly holds a medicine ball in both hands right in front of his or her chest; both partners should maintain tall, straight spines and engage (brace) the abdominals throughout the exercise.
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Step 2
The training partner with the medicine ball rotates to his or her left while the partner without the medicine ball rotates to his or her right. The partner with the medicine ball hands it to the other partner ensuring that he or she has a firm grip before releasing the ball.
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Step 3
The partner receiving the medicine ball takes it with a firm grip and rotates to his or her left while the person who just released the ball rotates to his or her right in order to receive the ball on the other side.
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Step 4
The partner with the ball rotates to his or her left while the partner without the ball rotates to his or her right to grab the ball and continue the rotational movement of passing the medicine ball in a circular motion.
Step 5
Exercise Variation: Rotate to both directions to ensure balanced training of the core muscles. ?Keep your feet pressed into the ground to ensure hip stability during the exercise and continue to engage the abdominals to ensure a tall, straight spine and allow freedom of rotational movement.
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