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- Begin this exercise facing a smooth reinforced wall with the Dynamax ball off of one hip.
- Initiate the movement by pushing the hips back while slightly flexing at the knees and ankles.
- In one powerful movement extend the ankles, knees, and hips while simultaneously performing a unilateral underhand throw (bowl) toward the wall on a slightly higher than horizontal plane.
- Catch the rebound and immediately perform the underhand throw off the opposite hip.