1. Stand with your feet hip-width apart, and hold a ball at a hip height with your arms straight. 2. Engage your core, keep your chest up, and push your hips back, lowering into a squat. 3. Lower until your thighs are parallel to the ground, keeping the ball between your legs. 4. Drive through your heels to stand back up, extending your hips at the top.

1. Stand with your feet hip-width apart, and hold a ball at hip height with your arms straight. 2. Throw the ball down to the ground in front of you. 3. Hinge at your hips, bend your knees, and keep your back flat as you reach for the ball. 4. Drive through your heels, extending your hips to lift the ball back to hip height.

1. Stand with your feet shoulder-width apart, with a ball on the ground in front of you. 2. Hinge at your hips, bend your knees, and keep your back flat as you grab the ball with both hands. 3. Stand up as you lift the ball from the ground to your shoulder in one smooth motion. 4. Rotate your torso slightly as you bring the ball to your shoulder. 5. Throw the ball down and repeat the movement, alternating shoulders with each rep.

1. Stand with your feet shoulder-width apart, and hold a ball with both hands at chest height. 2. Engage your core, lift the ball overhead, and rotate your torso to the right. 3. Forcefully slam the ball down to the right side, using your legs and core to generate power. 4. Pick up the ball, lift it overhead again, and rotate your torso to the left. 5. Slam the ball down to the left side, then repeat the movement, alternating sides.

1. Stand 2-3 feet from a wall, feet shoulder-width apart, holding a ball at chest height. 2. Engage your core and lower into a squat. 3. Rise from the squat and throw the ball towards a wall, targeting 8-10 feet high. 4. Catch the ball as it comes back down, lowering into another squat. 5. Repeat the movement, maintaining a smooth rhythm.

1. Stand with your feet shoulder-width apart, and hold a ball with both hands at chest height. 2. Engage your core, lift the ball overhead, and fully extend your arms. 3. Forcefully slam the ball down onto the ground in front of you. 4. Squat down to pick up the ball, lift it overhead, and repeat the slam.

1. Stand 3-4 feet from a wall, feet shoulder-width apart, and hold a ball with both hands. 2. Bring the ball to your hip and throw the ball against the wall, catching it when it bounces back to you. 3. Rotate the ball to the opposite hip, then quickly rotate back and throw it against the wall. 4. Catch the ball as it rebounds, alternate sides, and repeat the throw.