"Strengthen and condition your hips, glutes, thighs and hamstrings. These groups make up your athletic "power center" and great athletes dominate with these muscle groups. In addition to the exercises mentioned in Tip #1, add exercises like good mornings and glute/ham drops (pictured below)."
Glute/Hamstring Drops. Lower and raise your body with hamstring strength. You may need assistance with this tough exercise!
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