The Ball Slam is in my 12 Day Fat X Program and in about 85% the workout programs I put together for clients. Yes! It's that useful. Anyway, the knees version is a good option when you want to take stress/work away from your lower body, and want to add some extra work for you core and upper body. Or, you just need a change up.
If you want to try it in a one of my Fat X 101 workouts, check out one or all of these free workouts:
Breaking Fit Workout
Fat X Program Day 12 (FX Workout 12)
Slam and Spin
Building a home gym? Check out my recommendations.
(Amazon Affiliate Links)
Bench & Fitness Station http://amzn.to/2Dtf7tz
Slam Ball http://amzn.to/2FGd2fF
Exercise Mat http://amzn.to/2FUeoqw
TRX Training http://amzn.to/2FKmizB
**My Not Necessary But Very Cool Gorilla Kettlebell http://amzn.to/2tN2oT5
More Advanced Intermediate to Advanced Level Gym
Power Cage http://amzn.to/2tQsTqE
Barbell Bar and Weight Set http://amzn.to/2FKWgfx
Protein Powder http://amzn.to/2HALDfM
Green Superfood Powder http://amzn.to/2GtNFyN
As always, I only succeed when you do, so feel free to comment below with any questions, or you can e-mail or contact me on social media.