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Begin standing upright holding a medicine ball at your chest with your feet hip width apart.  Dip into a full squat position by bending at the knees and hips while holding the medicine ball.  From this position rapidly accelerate your body out at a 45 degree angle by extending your hips, knees, and ankles.  Using maximal effort, jump out as far as you can horizontally and thrust the medicine ball as far as you can.  You should have to take a couple of steps to gather yourself after you release the ball.  Reset in the starting position and repeat for the designated number of repetitions.