Mobility / Bodyweight
The familiar half-lift articulation: from a standing forward fold the chest lifts to a flat back with the spine long, then folds again. It teaches the difference between a rounded fold and a long-spine hinge.
Bodyweight
beginner
compound
Stand with the feet hip-width apart and fold forward from the hips.
Rest the hands on the shins, the floor or blocks.
Slide the hands up the shins and lift the chest until the back is flat and the spine is long.
Fold back down, letting the head and neck release.
Continue alternating between the two for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
