Stand with back to wall
heels, hips, shoulder blades touching.
- heels, hips, shoulder blades touching.
Slide hand behind lower back
Kneeling reverse lean (reverse Nordic)
— tall kneeling, lean upper body back toward heels as one rigid block (hinge at knees), then return. Stretches tight hip flexors + quads. (On-screen: ✅ Stretch tight hip flexors)
- — tall kneeling, lean upper body back toward heels as one rigid block (hinge at knees), then return. Stretches tight hip flexors + quads. (On-screen: ✅ Stretch tight hip flexors)
Half-camel reach (front functional line)
— upright kneeling, reach one hand back to heel/ankle, sweep opposite arm up and across to open the diagonal front chain. (On-screen: ✅ Open your front functional line)
- — upright kneeling, reach one hand back to heel/ankle, sweep opposite arm up and across to open the diagonal front chain. (On-screen: ✅ Open your front functional line)
Reverse tabletop leg lift
— seated/tabletop position leaning back, lift and extend the leg to activate glutes & hamstrings. (On-screen: ✅ Activate glutes & hamstrings)
- — seated/tabletop position leaning back, lift and extend the leg to activate glutes & hamstrings. (On-screen: ✅ Activate glutes & hamstrings)
Kneeling lean-back ↔ deep toe-squat rock
— kneel with toes tucked, lean back onto hands, then rock forward into a deep toe squat (hands on floor), rhythmically. (On-screen: ✅ Psoas mobility)
- — kneel with toes tucked, lean back onto hands, then rock forward into a deep toe squat (hands on floor), rhythmically. (On-screen: ✅ Psoas mobility)
Half-kneeling hamstring fold (half-split)
— one knee down, front leg extended, hinge forward over the front leg, hands to mat. Hamstrings for pelvic balance. (On-screen: ✅ Hamstrings for pelvic balance)
- — one knee down, front leg extended, hinge forward over the front leg, hands to mat. Hamstrings for pelvic balance. (On-screen: ✅ Hamstrings for pelvic balance)