Compression Control Training

1. Sit on the floor in a wide straddle position with a resistance band secured behind your back and held in your hands.
2. Sit tall with your spine long and your legs actively engaged while keeping your toes pointed.
3. Hold the band in front of you with your arms positioned to create tension as you press forward.
4. Push your hands forward against the resistance of the band while hinging from your hips and lowering your torso toward the floor.
5. Use your inner thighs and core to actively pull yourself deeper into the pancake position while the band provides resistance against the movement.
6. Maintain a long spine as you reach forward, avoiding collapsing through your shoulders and chest or rounding excessively.
7. Pause briefly at your deepest controlled range, then use your core and hips to return to the starting position.
8. Repeat with slow, controlled repetitions while maintaining active flexibility and tension.