Power-Throw on Ball (advanced)
(Abs - Pectorals)

1- Lie on a ball and place one foot on a wall with about 90° angle at knee.  
2- Hold a bouncing heavy ball (or basketball) with arms almost straight over your head.
3- Throw the ball on the wall as you lift up dynamically (always keep your abs tight).
4- Catch the ball while you're up and go back to starting position.
5- The movement must be fluid.
6- Do 12 to 15 dynamic repetitions on the same leg, than on the next set, perform on the other leg.

By Sylvain Lemaire - All rights to Physigraphe