TECHNIQUE: Follow the same cues for a thruster. Maintain close proximity to the wall and throw the ball up and slightly forwards. Receive the ball by catching and dropping into a squat. ADVANTAGES: Same advantages as a thruster with an added plyometric element. FAULTS: Failure to maintain core engagement when squatting, knees moving forwards or inwards on the squat, elbows shift outward on the throw. SCALING: use a lighter ball or slower pace for less intensity; use a heavier ball or faster tempo for increased intensity ONLINE TRAINING: www.sandandsteelfitness.com/online-training EXERCISE DATABASE: www.sandandsteelfitness.com/exercise-database PERSONAL TRAINING www.sandandsteelfitness.com/personal-training

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