Deep-Squat to Standing Back-Bend Reach

Setup

Standing with feet slightly wider than shoulder-width apart, toes pointed slightly outward. Engage your core and keep your chest upright.

Squat Phase

1. Initiate the movement by pushing your hips back and bending your knees simultaneously.

2. Keep your heels planted firmly on the floor.

3. Lower yourself into a deep squat, keeping your chest open and your back neutral.

4. You may bring your hands together in front of your chest for balance during the descent.

Reach Phase

1. Drive through your heels to return to a standing position.

2. As you reach the top, extend your arms straight overhead.

3. Continue the movement by gently reaching upward and backward, allowing for a controlled extension through your upper back and core.

4. Return to the starting position and repeat steadily.