Hinge

Feet under, hands on hips. Hinge from the hips backwards. Exhale to bring yourself up to sit bones extension.

1. Hold.
2. Overhead arm reaches.

2R, 1B.

Down or up.

Short Box.

Inhale to prepare, exhale to rise.

To find abdominal TVA engagement through a long, neutral spine position.

Option to add light weights in front of the heart.

Progression: Less springs.

Regression: Smaller ROM – can use a ball to support the back.

Option to add arm combinations (no weights when the exercise is used as a warm-up exercise).