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!

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Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrHAs

FISOD 20251110 (Mobility Reset - Forward)