How to do it
- 1Light to medium tension. 8 standing hip circles each direction per leg.
- 2Stand on one leg and rotate the standing hip, holding 20 seconds per side with the bar oscillating.
- 3Hold a kick chamber position, knee up, for 15 seconds per side. 3 rounds.
- 4Press the bar away from the sternum and resist rotation for 15 seconds per side. 3 rounds.
- 5Finish with 8 lateral lunges per side.
What it's good for
- • Works the support-leg rotation that limits most kicks.
- • Trains active range rather than passive flexibility.
- • Low impact, so it adds hip work without adding mat time.
Coaching cues
- • Build kick range across the warm-up. Do not test it cold.
- • Use a wall if the standing leg is unsteady today.
- • Skip anything painful and speak with a qualified professional.
Run this with the BendyBar
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