라이브러리로시작 
끝 
운동 라이브러리
Posterior Step to Overhead Reach
A reverse step combined with an overhead reach that trains anterior core control and hip flexor length through an extended, standing position.
코어맨몸Standing anti-extension reach
주동근
코어고관절 굴곡근
협응근
둔근어깨척추기립근
장비
맨몸
패턴
Standing anti-extension reach
준비 자세
- 01Stand tall with feet hip width apart and arms at your sides.
- 02Brace the trunk lightly and stack the ribs over the pelvis.
- 03Pick a clear space behind you for the step.
- 04Keep the gaze forward throughout.
수행
- 01Step one foot straight back onto the ball of the foot.
- 02As the foot lands, reach both arms overhead, or lead with the arm on the stepping side.
- 03Squeeze the glute of the back leg and lengthen through the front of that hip.
- 04Return the arms and foot to the start and alternate sides.
체크포인트
- -Ribs stay down as the arms travel overhead; no lower back flare.
- -The back-leg glute is engaged at the peak of the reach.
- -Balance stays steady on the front foot.
- -The reach is tall and long, not a lean backward.
흔한 실수
- -Arching the lower back to fake overhead range.
- -Stepping so far back that balance and control disappear.
- -Letting the reach collapse into a shrug.
- -Rushing the tempo instead of owning the stretched position.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 reps per side in warm-ups.
- -Pause 2 seconds at the peak reach to build positional strength.
- -Pairs well before overhead pressing or squatting as a hip and trunk primer.