Primary Targets:
• Adductors
• Hamstrings
• Pelvic hinge control
• Deep core stabilizers

Classification:
Loaded mobility + assisted end-range control

Starting Position

• Sit in a wide straddle on a smooth floor.
• Place a plate / dumbbell / kettlebell on the floor in front of you.
• Grip the far edges of the weight with both hands.
• Arms straight, spine tall, pelvis slightly anterior.

Execution

1. Inhale and grow tall.

2. Exhale and hinge forward from the hips.

3. As you hinge, push the weight forward along the floor.

4. Let the weight gently pull your torso forward and down.

5. Keep chest long and back flat.

6. Go only as deep as you can maintain pelvic tilt.

7. Pause briefly at your end range.

8. Pull the weight back toward you and return upright using your hips.

Tempo & Volume

• 4–6 sec slide out
• 5 breaths pause
• 4–6 sec pull back
• 5–8 reps
• 2–3 sets

Progressions

• Longer pause
• Wider straddle

Regressions:

• Lighter weight
• Shorter slide
• Hands on floor instead of weight

Why This Version Is So Good

✔ Teaches controlled relaxation into depth
✔ Encourages anterior pelvic tilt
✔ Reduces fear/tension in the bottom range
✔ Builds strength + mobility at the same time