Week 5 - Day 3

Drill 1: Staggered Stance RDL with Hip Awareness

Setup

  • Stand with feet hip-width apart, one foot slightly behind (kickstand position).
  • Hinge at hips, keeping back neutral.

Instructions

  • Inhale to prepare.
  • Exhale and hinge forward, maintaining rib and pelvis control.
  • Return to standing with control.
  • Switch legs and repeat.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to hinge, inhale to return
Rest: 30 – 45 seconds between sets

What to Feel

  • Glute and hamstring engagement
  • Pelvic and rib stability

What to Avoid

  • Rounding or arching the back

Red Flags

  • Sharp pain in hamstrings or lower back

Regression

  • Perform a smaller hinge with less range of motion.