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Spiral leg lift

Full body · Anti-rotation · compound
Default: 3 sets × 6 reps · Rest 60 sec between sets

Setup

• Foam roller between your feet, 2.5 kg plate in your hands

Each rep (12 sec)

1. Legs left, arms right, upper back down 4 sec
   • Upper back pressed to the floor
   • Head slightly off the floor
2. Back to center 2 sec
3. Legs right, arms left, head up 4 sec
   • Rotate slowly, with control
4. Back to center 2 sec

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.