Supine One-Arm Overhead Throw

For FitnessTracker users who want to improve core explosiveness and arm independence, this one-arm throw variation adds a unilateral challenge to traditional sit-up throws.

Instructions

1. Lie on your back with knees bent and hold a medicine ball overhead in one hand.
2. Initiate a sit-up while swinging the ball overhead with the active arm.
3. Launch the ball forward as you rise, aiming for power and control.
4. Retrieve the ball or catch it on the rebound before repeating.
5. Complete the target reps on one arm before switching to the other.