4 Exercises, 10 reps each with a medicine ball (1) Corkscrew movement, touch the ground with the ball on the outside of your foot, bring the ball up across your body to above the opposite shoulder (2) go in the other direction (3) 10 cleans, touch the ball to the ground “clean” it to your chest, catch it in a squat (4) 10 swings, ball starts between your legs, with straight arms swing ball to just above your forehead.