1. Stand over the ball.
2. Keeping the core strong and the chest slightly lifted to avoid rounding the spine, bend at the knees and squat down low enough so you can scoop up the ball with both hands.
3. Engage the legs and glutes to explosively stand up, rolling the ball up and over the right shoulder so it falls to the floor behind you.
4. Turn around and repeat, this time hurling the ball over your left shoulder.
5. Continue for as many reps as prescribed in the workout.