WHY: The goal of this progression is to demonstrate how not everything moves in a linear fashion. You are able to bend down and reach in all 3 planes of motion, including lots of rotation at your lumbar spine safely!
HOW: Lift the back leg up, putting all your weight onto your front leg. Keeping your weight in the heel of your front foot, slowly push your hips back and perform a hip hinge. When you reach the bottom (as far down as you can go with keeping a neutral spine), squeeze your hamstrings and glutes and return to the start position. You will reach in 3 different directions: out in front and to the left, forward, and right.
FEEL: You should feel an intense stretch in your hamstrings as you lower yourself down. You should feel your glutes and hamstrings doing the work to lift your body back to the starting position, not your lower back.