Bend and Lift Warm Up

Hip Hinge

Procedure:
1. Hold dowel to the hip/ spine as shown below
2. Bend down from the hip
3. Ensure the spine is in constant contact with the dowel

Common form considerations and corrections:
Mistake: Back not in complete contact with dowel
Correction: Cue participant to ensure there is complete contact of thoracic and lumbar spine on the dowel

• 

---

Carioca

Procedure:
1. From starting position, lunge sideways
2. Place lunged foot behind to form a curtsy lunge
3. Repeat the process on the opposite side

Common form considerations and corrections:
Mistake: Unable to Balance in curtsy lunge
Correction: Ask the participant to focus gaze on a particular point, else regress to only side lunge.

• 

• 

• 

---

Glute Bridge

Procedure:
1. Lie down supine and bend knees
2. Tuck navel to spine
3. Thrust hip upwards engaging the gluteus maximus and the hamstring complex

Common form considerations and corrections:

Mistake: tilt in the pelvis
Correction: thrust hip upwards in the same plane without a tilt

• 

• 

---

Quadruped Rockers

Procedure:
1. Begin in quadruped position, and slide back to child’s pose
2. Get knees off the ground and extend to plank

Common form considerations and corrections:

Mistake: Wobbly hips
Correction: Regress to knees on the ground

• 

•