Purpose & Benefits:

Purpose: Isometric lower body hold with ball; support endurance.
Why it matters: Builds leg stamina.
Place in session: Lower-body day.

Exercise Details:

Target muscles: Quadriceps, glutes.
Equipment: Medicine ball (2–5 kg, held at chest).
Duration/Intensity (RPE): Hold time — Beginner 2×20–30s, etc.

Pre-Session Checklist (✓):

Ball hold.

Step-by-Step Execution:

1. Sit in a squat-like position, holding the medicine ball at chest level.
2. Maintain a low position, keeping your back straight and core engaged.
3. Hold for the prescribed time, then rest before repeating.

Quick Cues:

“Hold squat • Ball at chest.”

Scaling Tree:

Short hold.

Success Criteria:

Stable hold with proper form and no wobbling.

Common Faults → Fix:

Rises up too soon → “Stay low.”

Safety / Stop:

Knee pain → STOP.

4-Week Progression:

Longer hold duration.

Applicability:

Same; seated version for wheelchair users.

Disability-Specific Modifications:

Seated hold.