BIRD DIP

Purpose: These movements help to both stretch and strengthen your hamstrings (back of thigh) and gluteus (butt) muscles, and they greatly help to improve your balance. This exercise will help to improve your jumping, sprinting, and even throwing mechanics.

How to do it:

* Stand on one foot.

* Put both hands together and reach down towards that foot without putting your other foot down on the ground at all.

* This is to test your balance.

* Try to repeat this at least 5 times before switching to your other leg.

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