05/22/2025
Slides 1-2: Hip Lift with a Bilateral Reach
Set up: Lay on your back with your heels supported on a bench, positioning both hips and knees in a 90 degree angle. Keeping your toes pointed up towards the ceiling, pull heels down into the bench, flattening your low back against the floor. With your arms long, reach up towards the ceiling. Breathe in this position, silent inhales through your nose and long exhales through your mouth.
Purpose: Utilizing hamstrings and abdominals to reposition his pelvis into a more âneutral positionâ, allowing him to achieve and maintain a more stacked rib cage and pelvis position while squatting and lunging.
Slides 3-5: Skywalkers
Set up: Lay on your back with your heels supported on a bench, positioning both hips and knees in a 90 degree angle. Keeping your toes pointed up towards the ceiling, pull heels down into the bench, flattening your low back against the floor. Straighten one leg and reach the opposite arm up and across towards the raised foot. Take a breath in this position, silent inhale through the nose and long exhale through your mouth, then repeat on the opposite side.
Purpose: Progression to the Hip Lift with Bilateral Reach by transitioning into a single leg variation, challenging the hamstrings and abdominals more with a similar goal of repositioning his pelvis to achieve a more âneutral positionâ.
