INTRO-Ultimate-Guide-to-Core-Training-copy-fnelq3

MEDICINE BALL ROTATIONAL THROW TEST

Start by facing side on and medicine ball level with hips.
Transfer ball to side of hip by rotating upper-body and slightly
dip into a half squat.

Rapidly rotate and throw the ball as far as you can,
keeping both feet planted.

Your score is determined by how far the ball travels before the
first bounce. Perform 3 on each side.

POOR AVERAGE GOOD EXCELLENT

This is a valid test to 3 KG < 10 m 10-12 m 12-14 m > 14 m
rotational power 4 KG <9m 9-11 m 11-13 m > 13 m
<8m 8-10 m 10-12 m > 12 m
CLICK HERE FOR VIDEO DEMO 5 KG

OVERHEAD REVERSE MED BALL THROW TEST

Stand feet hip width apart with medicine ball level with chest.

Quickly flex the hips and knees in a countermovement action,
before rapidly extending to throw the ball overhead and
behind. Keep your feet on the floor but can go onto toes and
avoid arching the back.

Your score is determined by how far the ball travels before the
first bounce. Perform 3 in total.

This is a valid test power 3 KG POOR AVERAGE GOOD EXCELLENT
output in a full body 4 KG
movement <9m 9-11.5 m 11.5-13 m > 13 m
5 KG <8m 8-10.5 m 10.5-12 m > 12 m
CLICK HERE FOR VIDEO DEMO <7m 7-9.5 m 9.5-11 m > 11 m

YOUR RESULTS

YOUR PROGRAMME

We’ve made the extra effort for this programme to
by as visual and dynamic as possible.

So we have put the programme and exercise
library in separate PDFs so you can access what
you need instantly rather than sifting through
100’s of pages. These are accessible via your
purchase download…

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