Week 3 - Day 2

Drill 4: Wall Hamstring March with Rib Control

Setup

  • Lie on your back with feet on the wall, knees bent at 90 degrees.
  • Arms resting by your sides.

Instructions

  • Exhale and press both heels into the wall.
  • Lift one foot slightly off the wall without losing rib control.
  • Return and switch sides.
Sets: 2–3
Reps: 8–10 per side
Breath: Exhale to lift, inhale to return
Rest: As needed

What to Feel

  • Hamstring and core activation
  • Stable ribcage with controlled movement

What to Avoid

  • Lifting the hips or arching the back

Red Flags

  • Pain or discomfort in the hips or lower back

Regression

  • Perform smaller marches for reduced intensity.