Squat with front shoulder raises
Hold a medicine ball in front of your thighs and stand tall with your feet hip-width apart, toes pointed directly forward, legs straight, abs engaged, shoulders relaxed, and back straight.
EXHALE: Bend your knees and hips to squat down as you lift the medicine ball (with straight arms) overhead. INHALE: Slowly lower the medicine ball back down as you push up out of your squat to complete one rep.
When squatting, push your hips back (as if sitting into a chair behind you) and do not let your knees come past your toes. When lifting and lowering the ball, keep your arms as straight as possible (without locking the elbows) and your shoulders relaxed.
Muscles Worked: Quads, Glutes, Hamstrings, Shoulders