How to do it
- 1Light tension. Hold the bar in front and perform 10 ankle rockers per side, heel staying down.
- 2Rehearse the split step: 10 small hops landing soft in an athletic stance, bar oscillating across the chest.
- 3Perform 12 short-range trunk rotations per side, quick but controlled.
- 4Add 6 lateral reach lunges per side, stepping wide and reaching the bar across.
- 5Finish with 8 overhead reach preps, pressing the bar up and slightly back.
What it's good for
- • Gets the ankles and hips ready for quick direction changes.
- • Rehearses the split step before the first live point.
- • Short enough that drop-in players will actually do it.
Coaching cues
- • Land quietly on the split-step rehearsal, or leave it out if joints are unhappy today.
- • Rotation stays small and quick, not deep and slow.
- • Stop anything painful and check with a qualified professional.
Run this with the BendyBar
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