Video 720 | Reset: Forward Bending (45 minutes) with Lauren Eirk
3 Day Fitness Plan
•
10-Nov-2025
If bending forward causes you to frequently strain your lower back or hamstrings, this is an indicator that your muscles need attention. In this workout, we will use the FIS 5-Step Isometric Method to improve strength and range of motion using bodyweight, a sponge ball, and dumbbells. A chair will also be incorporated into this routine for some of the exercises.
We will begin by assessing our available range of motion for the day. Next, we will use the sponge ball for some core and hip isometrics. Step two includes some positional forward bends in sitting and standing. Once muscles are activated, we can begin moving through some targeted hip flexion calisthenics using a chair for balance to practice muscle activation.
Once we get to strength training with dumbbells, the muscles are prepared for hip hinging and squatting. Finally we add the sponge ball to create even more muscular involvement to optimize strength gains. This video will definitely increase your confidence in forward bends when done regularly!
Purchase Products used on this video from Amazon:
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrHAs
FISOD 20251110 (Mobility Reset - Forward)
Up Next in 3 Day Fitness Plan
-
Video 510 | Hip and Knee Flexion Boos...
If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen the hip and knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause low back and hip tightness, and knee instability. These muscles deal with pron...
-
Video 715 | Posture Reset (30 mins) w...
This video will address common postural issues when sitting and standing. As gravity pushes against us, shoulders can roll forward, the spine can round, the hips can tuck under, and the legs and feet collapse into pronation. This can often lead to lower back pain and tightness, which is often d...
-
Video 643 | Pilates for Mid-Back (30 ...
This creative take on many classic Pilates mat exercises incorporates an elastic band to strengthen muscles that attach to the shoulder and mid-back regions. Target the lats, rhomboids, upper and middle trapezius, deltoids, pecs, and arm muscles while performing roll-ups, crunches, spine twists...
