Side Bend with Weight - FRONT VIEW

Step 1: Setup

ID: STEP_1

Description:

Stand upright with feet shoulder-width apart.
Hold a weight in your right hand, arm hanging naturally at your side.

Time: 2.0%

Step 2: Right Bend & Hold 1

ID: STEP_2

Description:

Lower the weight toward your knee by bending only at the waist.
Hold for 2 seconds, feeling the stretch on your left side.

Time: 4.0%

Step 3: Reset

ID: STEP_3

Description:

Time: 7.0%

Step 4: Right Bend & Hold 2

ID: STEP_4

Description:

Time: 10.0%

Step 5: Reset 1

ID: STEP_5

Description:

Engage your core to pull your torso back to the center.

Time: 12.0%

Step 6: Switch Left Bend & Repeat 1

ID: STEP_6

Description:

Swap the weight to your left hand.
Bend to the left and hold for 2 seconds before returning to center.

Time: 14.0%

Step 7: Reset 2

ID: STEP_7

Description:

Time: 17.0%

Step 8: Switch Left Bend & Repeat 2

ID: STEP_8

Description:

Time: 20.0%

Step 9: Setup

ID: STEP_1_REP2

Description:

Stand upright with feet shoulder-width apart.
Hold a weight in your right hand, arm hanging naturally at your side.

Time: 22.0%

Step 10: Right Bend & Hold 1

ID: STEP_2_REP2

Description:

Lower the weight toward your knee by bending only at the waist.
Hold for 2 seconds, feeling the stretch on your left side.

Time: 24.0%

Step 11: Reset

ID: STEP_3_REP2

Description:

Time: 27.0%

Step 12: Right Bend & Hold 2

ID: STEP_4_REP2

Description:

Time: 30.0%

Step 13: Reset 1

ID: STEP_5_REP2

Description:

Engage your core to pull your torso back to the center.

Time: 32.0%

Step 14: Switch Left Bend & Repeat 1

ID: STEP_6_REP2

Description:

Swap the weight to your left hand.
Bend to the left and hold for 2 seconds before returning to center.

Time: 34.0%

Step 15: Reset 2

ID: STEP_7_REP2

Description:

Time: 37.0%

Step 16: Switch Left Bend & Repeat 2

ID: STEP_8_REP2

Description:

Time: 40.0%

Step 17: Setup

ID: STEP_1_REP3

Description:

Stand upright with feet shoulder-width apart.
Hold a weight in your right hand, arm hanging naturally at your side.

Time: 42.0%

Step 18: Right Bend & Hold 1

ID: STEP_2_REP3

Description:

Lower the weight toward your knee by bending only at the waist.
Hold for 2 seconds, feeling the stretch on your left side.

Time: 44.0%

Step 19: Reset

ID: STEP_3_REP3

Description:

Time: 47.0%

Step 20: Right Bend & Hold 2

ID: STEP_4_REP3

Description:

Time: 50.0%

Step 21: Reset 1

ID: STEP_5_REP3

Description:

Engage your core to pull your torso back to the center.

Time: 52.0%

Step 22: Switch Left Bend & Repeat 1

ID: STEP_6_REP3

Description:

Swap the weight to your left hand.
Bend to the left and hold for 2 seconds before returning to center.

Time: 54.0%

Step 23: Reset 2

ID: STEP_7_REP3

Description:

Time: 57.0%

Step 24: Switch Left Bend & Repeat 2

ID: STEP_8_REP3

Description:

Time: 60.0%

Step 25: Setup

ID: STEP_1_REP4

Description:

Stand upright with feet shoulder-width apart.
Hold a weight in your right hand, arm hanging naturally at your side.

Time: 62.0%

Step 26: Right Bend & Hold 1

ID: STEP_2_REP4

Description:

Lower the weight toward your knee by bending only at the waist.
Hold for 2 seconds, feeling the stretch on your left side.

Time: 64.0%

Step 27: Reset

ID: STEP_3_REP4

Description:

Time: 67.0%

Step 28: Right Bend & Hold 2

ID: STEP_4_REP4

Description:

Time: 70.0%

Step 29: Reset 1

ID: STEP_5_REP4

Description:

Engage your core to pull your torso back to the center.

Time: 72.0%

Step 30: Switch Left Bend & Repeat 1

ID: STEP_6_REP4

Description:

Swap the weight to your left hand.
Bend to the left and hold for 2 seconds before returning to center.

Time: 74.0%

Step 31: Reset 2

ID: STEP_7_REP4

Description:

Time: 77.0%

Step 32: Switch Left Bend & Repeat 2

ID: STEP_8_REP4

Description:

Time: 80.0%

Step 33: Setup

ID: STEP_1_REP5

Description:

Stand upright with feet shoulder-width apart.
Hold a weight in your right hand, arm hanging naturally at your side.

Time: 82.0%

Step 34: Right Bend & Hold 1

ID: STEP_2_REP5

Description:

Lower the weight toward your knee by bending only at the waist.
Hold for 2 seconds, feeling the stretch on your left side.

Time: 84.0%

Step 35: Reset

ID: STEP_3_REP5

Description:

Time: 87.0%

Step 36: Right Bend & Hold 2

ID: STEP_4_REP5

Description:

Time: 90.0%

Step 37: Reset 1

ID: STEP_5_REP5

Description:

Engage your core to pull your torso back to the center.

Time: 92.0%

Step 38: Switch Left Bend & Repeat 1

ID: STEP_6_REP5

Description:

Swap the weight to your left hand.
Bend to the left and hold for 2 seconds before returning to center.

Time: 94.0%

Step 39: Reset 2

ID: STEP_7_REP5

Description:

Time: 97.0%