Split Stance Toe Touch Progression

This control drill allows an opportunity to explore the hip-hinging pattern without postural tension and compensation following awareness and breathing drills to challenge stability in a functional position.

Set-Up: Stand with the balls of one foot up on the back of the half foam roll and the other foot with the heel up on the front of the half foam roll and and feet should be close together. Stand tall and make your spine as long and upright as possible. Knees should have a soft bend and never be locked out. Then, reach your hands towards the ceiling with your arms fully extended.

Action: Take a deep breath in and on the exhale bring your chin toward your chest and bend forward so that your fingertips reach to touch your toes. If the fingertips do not touch your toes, bend the knees slightly until you touch your toes to complete the movement on each repetition.

Return: Slowly and under control, stand back up to the starting position. Repeat for the desired number of repetitions. Then, change your foot position and repeat the action.

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