Medicine Ball Step Off

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Exercise Profile

Medicine Ball Step Off Overview

The medicine ball Step off workout primarily engages the Quads. The medicine ball is used to add resistance and intensity to the exercise, without overstating its effect on secondary muscles.

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Medicine Ball Step Off Instructions

Stand with your feet hip-width apart and hold the medicine ball in both hands at chest level.
Take a step forward with your right foot, lowering your body into a lunge position.
Simultaneously, extend your arms forward, away from your chest, while keeping a slight bend in your elbows.
Push off your right foot and return to the starting position, bringing the medicine ball back to your chest.
Repeat the exercise, alternating legs with each step forward.

Medicine Ball Step Off Tips

Start with a medicine ball that challenges you but allows for proper form.
Stand with your feet hip-width apart, holding the medicine ball at chest level.
Engage your core and take a step forward with your right foot, lowering your body into a lunge position.
As you lower, press the medicine ball forward, engaging your quads to stabilize and control the movement.
Push through your front foot to return to the starting position, keeping your quads activated throughout.
Alternate legs and repeat the exercise for a set number of reps or time.
Remember to maintain proper posture, keeping your chest lifted and shoulders relaxed.