Diagonal Pick & Carry

Diagonal Pick and Carry

Positioning:

1. Stand with your feet shoulder-width apart, ensuring you have a stable base.

2. Bend slightly at the knees and hinge at your hips, keeping your back straight and your core engaged.

3. Extend your arms in front of you, palms facing down, as if you are ready to pick up an object from the ground.

Movement Instructions:

1. Pick Up: Shift your weight to one leg while reaching down diagonally with one hand toward the imaginary object. Keep your back straight and your hips back.

2. Lift: Once your hand 'picks up' the object, drive through your standing leg to come back to a standing position, bringing the arm with the 'object' up and across your body.

3. Carry: Hold the 'object' at chest height as you slightly rotate your torso to face the opposite direction.

4. Set Down: Carefully lower the 'object' back down by hinging at your hips and bending your knees, returning to the starting position.

5. Repeat: Alternate sides by picking up with the opposite hand and shifting your weight to the other leg. Continue this pattern for a specified number of repetitions or time.

Key Points:

• Maintain a neutral spine throughout the movement to avoid strain.

• Keep your core tight to support your back.

• Move with control to avoid injury and improve balance.

• Focus on the diagonal movement pattern to engage different muscle groups effectively.