Week 2 - Day 2

Drill 3: Standing Posterior Weight Shift

Setup

  • Stand with feet hip-width apart, knees slightly bent.

Instructions

  • Exhale and shift your weight slightly backward into your heels.
  • Maintain a neutral spine as you shift.
  • Return to center with control.
Sets: 2 – 3
Reps: 8 – 10 slow shifts
Breath: Exhale during the shift, inhale to return
Rest: As needed

What to Feel

  • Engagement of hamstrings and posterior chain.

What to Avoid

  • Leaning too far back or losing balance.

Red Flags

  • Pain or discomfort in knees or back.

Regression

  • Perform near a wall for added balance.