Kneel on one knee with side of upper leg and body facing wall. Hold medicine ball away from wall at waist or hip height with arms extended.
Rotate body toward wall and throw ball against wall at slightly upward angle. Catch ball on rebound. Turn body to original position so medicine ball returns to far side of hip or waist with arms extended. Immediately repeat throws
Perform prescribed repetitions or for time. Small yet significant movement occurs through both hips and knee of kneeling leg. See Spot Reduction Myth regarding waist articulation.