This is a flowing sequence, not a static hold. Step forward into a deep lunge, chest upright, hands on the floor inside your front foot. Drop your front elbow toward the floor to feel the hip flexor of your back leg—position one. Press back up and rotate your torso, reaching the arm closest to your front foot up toward the ceiling while your hips stay square—position two. Plant that hand back down and straighten your front leg by pressing your hips back, feeling the stretch through your hamstring—position three. Flow back to the lunge and repeat. Most programming runs this as a dynamic warm-up; move through each position smoothly rather than holding long. A few reps per side opens up everything: hips, thoracic spine, ankle. The common trap is hip rotation during the twist; lock your pelvis and rotate from your ribs only.

PLANS THAT USE IT 1

Athletic 3-Day Full Body3× / week · advanced