Improve Your Wall Balls

Struggling with high-rep wall balls or inconsistent accuracy? This focused 6-week progression program is designed to improve your squat mechanics, overhead mobility, and endurance. With just 30-minute sessions, 3 days a week, this add-on program blends seamlessly with your regular training, and helps you throw with confidence.

Improve Your Wall Balls offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

Sample Programming - Week 1 / Session 1

Warm-Up (5 min)
2 Sets:
10 Goblet Squats @1111 Tempo
20 Second Elbow Plank Hold
2 Minute bottom of goblet squat hold

2 Sets:
10 Med Ball Squats @3111 Tempo
10 Med Ball Overhead Press @1113 Tempo

Specific (5 min)
Foot Position:
1 Set:
5 Wall Facing Air Squats with your natural squat stance
5–10 Unbroken Wall Balls with your natural squat stance

1 Set:
5 Wall Facing Air Squats with a narrow squat stance (feet under hips)
5–10 Unbroken Wall Balls with a narrow squat stance

1 Set:
5 Wall Facing Air Squats with a wide squat stance (feet outside shoulders)
5–10 Unbroken Wall Balls with a wide squat stance

Test (10 min)
For Time: “Karen” – 150 Wall Balls
Scale to 100 reps if needed

Cool Down (3 min)
3 Minute Groiner Stretch per Side

🏋️ Required Equipment:

medicine ball, DBs, barbell, resistance bands