Partner Training – Week 7

Partner Training – Week 7 Medicine Ball Training with Your Partner for Active, Quality Time!

Working out with a partner is fun, challenging and because your buddy is counting on you, it’s great for helping you both stick to your workout routine. Here are a few more exercises you can add to your Partner Training program. Review past blogs for technique tips and training suggestions.

Partner Shuffle Drill:

IMG_1192 2Stand facing your partner. Shuffle for about 10 feet going one way while simultaneously tossing the medicine ball back and forth to your partner. Repeat going the opposite direction. Continue for 60-120 seconds.

Squat + Granny Shot:

IMG_1247mIMG_1249mStart by standing with your feet wider than your hips and your feet turned out slightly. Hold the medicine ball in front of your body with arms straight to the ground. Set your posture by contracting your abdominals, pressing your chest out and up and your shoulders back and down. Start by squatting upwards while simultaneously throwing the ball to your partner similar to a basketball “Granny shot”. Your partner catches the ball and throws it back to you. Continue for 60-120 seconds

Partner Sprint n’ Roll:

IMG_1282IMG_1274Stand side by side with your partner. You start by rolling the ball forwards on a diagonal so that it will intersect your partner’s path. You and your partner both sprint forward. Your partner catches up to the ball and rolls it forward and diagonally into your path. Continue sprinting and rolling for 60-120 seconds going each way.

V-sits with Rotation & Pass to Partner

IMG_1291IMG_1290Sit on the floor about one to two feet away from your partner with your knees bent. Sit upright with perfect posture and abdominals contracted tightly throughout the entire exercise. Start by holding the medicine ball into your chest. Now you and your partner recline back a few inches while maintaining perfect posture. Hold that position while you both rotate one way and then the other.  Return back to the starting position and once you’re upright, throw the ball to your partner.  Your partner will catch it and you’ll both repeat the exercise. Repeat for 30-90 seconds.

Sherri McMillan, M.Sc. has been inspiring the world to adopt a fitness lifestyle for 25 years and has received numerous industry awards including International Personal Trainer and Fitness Presenter of the Year. She is the author of five books including “Go For Fit – the Winning Way to Fat Loss” and “Fit over Forty” and is the featured presenter in various fitness DVDs.  She is the owner of Northwest Personal Training in downtown Vancouver and can be seen running, hiking or cycling with her two children, Brianna and Jackson.  She can be reached at or Note:  As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details.

Join us for the Couve Clover Run – 3, 7 & 10 miles March 20 @ 9:00am! Celebrate in your festive green while running or walking along an extremely fast and scenic course to support local charities.

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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