Front "Ball" Throw
Step 1: Stand with the arms slightly bent with both hands together at one hip. The torso twists in same direction as the hands. The eyes follow the hands the entire movement.
Step 2: "Throw" hands forward, lining the arms up with the body.
Step 3: Return to resting position in controlled manner.
Tips: The movement starts and is maintained in the hips and core. Don't swing the shoulders or arms to initialize or finish this movement. Rip up and engage only the core. Don't throw your body into the movement and put all the pressure on your lower back
Link™ to Exterior: Handle in hands. Hands at back knee
Stance: Hip width +1. Bent into quarter squat