Medicine Ball Overhead Squat
Take a medicine ball. Stand straight with your feet facing forward and wider than shoulders apart. Hold the ball over your head with your arms locked.
Lower your hips into a sitting position while holding the ball over your head. Your upper body should be straight during the whole exercise and look fixed forward. Continue to go down into a squat, until you reach the point in which your upper legs are parallel to the floor.
Go back into the starting position and repeat the exercise according to the training plan.