How to do it
- 1Light tension. 12 standing marches per side, tall posture, bar held in front.
- 2Perform 8 hip-extension steps per side: step back and let the hip travel behind you without arching.
- 3Hold single-leg balance with the bar oscillating for 20 seconds per side.
- 4Add a 30-second walking overhead carry with the ribs stacked.
- 5Finish with 6 slow lateral lunges per side.
What it's good for
- • Wakes up hip extension, which sitting all day tends to switch off.
- • Adds a genuine balance demand without extra equipment.
- • Short enough to do at the door before heading out.
Coaching cues
- • Ribs down on the extension work. Arching is not extension.
- • Balance near a wall if you are unsteady today.
- • Leave the session feeling ready, not tired.
Run this with the BendyBar
Every routine in the library is built around the same single tool.
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