TH - Sliding Backward Dip

Resistance Flexibility Training
To resistance stretch, start in position one and resist by pushing your hands and fingers down into the ground and pulling your hands toward your glutes as you slide your arms back and away from you.

Resistance Strength Training
To strengthen, start in position two and resist by pushing your hands and fingers down into the ground and pulling your hands toward your glutes as you slide your arms forward and toward you.