MB Wall Pass

Beginners and persons with lower back injuries should avoid this exercise.

Position yourself close to a solid wall, keeping your feet fixed on the floor throughout the movement.

Hold a suitable sized medicine ball at chest level (easier) or behind your head at the starting phase of the exercise.

Its essential that the ball you use will bounce back off the wall, avoid using any leather balls. It would be wise to initiate this exercise by using either a football or basketball.

If you throw the ball at head height, it will probably hit the floor before reaching you, again if you throw the ball to high, it may either bounce back over you, or simply lose power and drop towards the ground. Aim for a 45 degree angle pass to the wall for best results.

Perform your standard sit-up; however aim to take your body to a 45-degree angle in the final lift phase. When you reach this position, release the ball towards the wall, waiting to catch it as it bounces back.

Keep your abdominal muscles contracted as you catch the ball, then lower down, however keep your shoulders off the floor, prior to commencing your next repetition.

Intermediates aim for 12 - 20 reps repeated twice.

Advanced work for 12 - 20 reps repeated three times, aiming on adjusting the position you throw the ball at the wall.

Varying the passing position will adjust the ball return speed, and also catching position, aim to change both your passing and catching method as you develop the exercise.