Week 3 - Day 1

Drill 5: Wall-Supported Hinge with Arm Reach

Setup

  • Stand with feet hip-width apart, facing away from a wall.
  • Hips slightly bent, arms extended in front.

Instructions

  • Inhale to prepare.
  • Exhale and hinge at the hips, maintaining a neutral spine.
  • Reach your arms forward while maintaining rib control.
  • Return to standing with control.
Sets: 2–3
Reps: 8–10 reps
Breath: Exhale to hinge, inhale to return
Rest: As needed

What to Feel

  • Glutes and hamstrings engaging
  • Maintained core and rib stability

What to Avoid

  • Overarching or rounding the lower back

Red Flags

  • Pain or discomfort in the lower back

Regression

  • Perform with a smaller hinge for reduced range.