3c is an extreme version of 4a and 4b, adding significant abdominal, knee, shoulder and trunk stability challenges.

The exercise also adds a great bilateral anterior thigh stretch, and a nicely felt abdominal 'six pack' effort.

Warnings

• This exercise is suitable for people with strong flexible knees and good pelvic stabilization.

• Skip this exercise if you are not sure, or if it involves pain or discomfort.

Bar Position

• Waist height

Tempo

• Move - stretch - return - relax -...

Breathing Pattern

• Inhale - Starting position.

• Exhale - During the movement phase.

• Sharp exhale - during the stretch and return phases.

• Inhale - Just before returning the relax phase.

Starting Position

• Stand about 1.5 steps away from bar, facing the bar.

• Stand in the tall upright standing position looking towards the horizon.

• Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands by the side of the body.

• Inhale.

• Easier - Stand closer and /or raise the bar.

• More difficult - Stand further away and /or lower the bar.

Horizontal Movement Phase

• Upon exhalation, initiate the movement with the 1b maneuver:

• Fully flex the ankle joints and slightly flex the knee joints at the same time.

• This will bring the upright body line forward, closer to the bar.

• Reach forward with the hands and when the body is close place palms gently on bar.

• At this point keep the body as tall as possible close to the bar, similar to the stretch phase of 1b.

Vertical Movement Phase

• Enhance the exhalation, and lower the upright trunk towards the floor by further flexing the knees.

• Try to get as low as possible while maintaining the pelvis and trunk upright and relaxed.

Stretch Phase

• Continue the strong exhalation.

• Ensure that the body is well aligned and the shoulders wide and low.

• Look at the horizon.

• Do not go down below a harmonious and comfortable height.

• Maintain this position for up to a second.

Return Phase

• Enhance the exhalation.

• Use the energy absorbed in the arms during the movement phase to push the body back to the starting position.

• Arrive harmoniously to the upright tall starting position.

Relax Phase

• Inhale.

• Relax in this position for about a second and gear the body for the next repetition.