Medicine Ball Rotational Throw

Stand side-on to a sturdy wall with feet shoulder-width apart, holding a medicine ball at hip height. Rotate your torso away from the wall, loading your hips and obliques, then explosively pivot your back foot and snap your hips and trunk toward the wall to throw the ball hard against it. Catch the rebound and reset, keeping your core braced and the movement driven by rotation rather than your arms. Perform all reps on one side before switching.