Today's Edge: Cardio or interval work doesn't always have to come from the treadmill. Here's  @swaggyp1 doing a quick medicine ball circuit. 

1. Medicine Ball Lateral Throw with Rotation: This exercise is great for developing lateral speed or explosiveness through the hips and core. 
2. Medicine Ball Alternating Squat Throw: This exercise challenges the hips to produce horizontal or straight ahead power. It also challenges the core as you work to control the medicine ball from side to side. 
3. Medicine Ball Slam: This is a great exercise for training power production from the upper body through the lower body. 

Keep your core engaged and low back flat. Think about throwing the ball with your hips. In other words drive the ball with power from your hips. 

Pair these exercises together in a super set to get an intense cardio or interval effect. This can be a rugged finisher to your overall workout or it can stand alone as a quick 10 minute blast workout if you don't have much time. Any of these exercises can also be used separately within an upper or total body workout. Shoot for 2-4 sets of 8-15 repetitions on each.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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