Wall Ball Demo-
Girls, if you aren't getting sore (I am not talking about unbearably sore) but after doing 150 wallballs your legs and butt should be sore. If not, you may not be squatting far enough down (below parallel), if your knees hurt then don't do it. But it is more beneficial to do the full range of motion.
https://www.youtube.com/watch?v=8fpobPBRnsk
https://www.youtube.com/watch?v=cG9SWY4iqY0