Stand straight with your arms at your sides holding the medicine ball in each hand. Keep your knees slightly bent.
Lift your right leg behind you. Bend to lower your torso until it is parallel to the ground, and raise your arms to the front until they are in line with your shoulders, and parallel to the ground. Hold for a couple seconds.
Return to the starting position.
Repeat the exercise but this time raise your left leg.
Go back into the starting position and repeat the exercise according to the training plan alternating legs.