라이브러리로시작 
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운동 라이브러리
Hands Clasped Circular Toe Touch
A standing mobility drill that circles clasped hands down to the toes and around, warming up the hamstrings, hips, and trunk rotation together.
스트레칭맨몸Dynamic stretch
주동근
햄스트링
협응근
척추기립근복사근둔근
장비
맨몸
패턴
Dynamic stretch
준비 자세
- 01Stand with feet a bit wider than shoulder width.
- 02Clasp the hands together in front of the body.
- 03Keep the knees straight or very softly bent.
- 04Brace lightly through the trunk before moving.
수행
- 01Hinge forward and reach the clasped hands toward the toes.
- 02Sweep the hands in a wide circle from one foot across to the other.
- 03Rotate the torso through the circle while the hips stay roughly centered.
- 04Return upright and repeat, alternating the direction of the circle.
체크포인트
- -The circle is smooth and continuous, not segmented.
- -A stretch is felt shifting across the hamstrings as the hands travel.
- -Knees stay extended without locking hard.
- -Movement stays controlled at the end ranges.
흔한 실수
- -Bending the knees deeply and losing the hamstring stretch.
- -Whipping through the circle with momentum.
- -Only circling in one direction.
- -Rounding hard through the lower back at the bottom.
프로그래밍 노트
- -Use 2 sets of 5 to 8 circles in each direction during a lower body warm-up.
- -Keep the range shallow at first and let it grow as the tissue warms.
- -Pairs well before deadlifts or squats as part of a dynamic sequence.