Stand tall with you feet hip width apart, holding a wall ball with between both hands at chest height. Stand facing a wall, with roughly one foot's distance between yourself and the wall. Maintaining a tight core and a flat back, bend at the knee and drive your hips back and down. When you reverse this movement, release the wall ball with force from your hands, launching it up and forwards so it touches the wall high above your head. With arms outreached overhead, catch the ball as it bounces back, immediately bending your elbows and bringing the ball back towards your chest. As you do this start you descent again into a squat position and repeat the movement.