September Plyometrics Challenge – Week 3: Medicine Ball Plyo Exercises

We’ve officially reached the third week of the September Plyometrics Challenge. Keep up the great work!

If you’re just getting started or need a reminder of the details of this challenge, check out this post. We shared the reasons why building a stronger, more explosive and powerful body is super important for all athletes, including you!

This week, you’re going to need a medicine ball and a wall you can throw it against. 

Here are the exercises for Week 3. Make sure to follow along on Instagram or the Facebook group for the videos.

Plyometrics Challenge Week 3 Exercises

Perform 3 rounds:

  • 10 Rotational wall slams per side
  • 20 Medicine ball slams
  • 10 Overhead medicine ball throws
  • 10 Sit up wall throws
  • 20 Standing side to side slams

Here’s how to do the exercises:

Rotational Wall Slams

Stand sideways about five feet away from a wall. Hold a medicine ball in your hands, rotate your torso slightly, then quickly bring your arms forward and throw the ball against the wall as explosively as you can.

Finish all your reps on one side before repeating on the other side.

Medicine Ball Slams

Stand with your knees slightly bent and hold a medicine ball overhead with your arms extended. Bend forward and use your core and arm muscles to slam the ball against the floor in front of you. Make sure your arms follow through as you throw the ball towards your feet. Catch the ball and repeat.

Overhead Medicine Ball Throws

Start in front of the wall, with your one leg slightly in front of the other. Hold a medicine ball over your head. Bend back slightly, them throw the ball against the wall explosively.

This exercise involves a lot of back bending. That’s why we recommend that you get started with rather lighter than heavier ball. Also make sure that your back is properly warmed up.

Sit Up Wall Throws

Lie down in front of the wall, facing it. Holding the medicine ball with both hands, reach your arms out overhead. Sit up, then throw the ball against the wall. Catch it and immediately lie down again to repeat.

Try to make this movement smooth so that there’s no pause between the sit up and the throw, if possible. If this is too hard, you can start with the ball at your chest, do a sit up, and throw the ball from the chest.

Standing Side to Side Slams

Stand up with your feet about shoulder-width apart. Holding a medicine ball with both hands, raise your arms overhead. Slam the ball down to the right, then to the left. Keep alternating.

Remember to post your workout videos or photos to our Facebook group and tag #12MAplyometrics and @12minuteathlete on social media.

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