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1. Place your hands firmly on the Medicine ball, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.

2. Begin to lower your body—keeping your back flat and your neck neutral—until your chest is 1-3 inches from the medicine ball. Your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body.

3. Keeping your core engaged, exhale as you push back to the starting position. Imagine you are screwing your hands into the ground as you push back up.