Forward Bend

Improve your ability to bend forward.
Level 0. Bend forwards with both hands / elbows towards the ground.
Level 1. Bend forwards with both elbows towards the ground and raise the toes of one foot with each forwards movement.
Level 2. Single leg forwards bends, use the abdominals, intercostals and hip flexors for more bend.
Level 3. Toes elevated single leg forwards bends, use the abdominals, intercostals and hip flexors for more bend.
Level 4. Weighted single leg forwards bends, use the abdominals, intercostals and hip flexors for more bend.
Level 5. Weighted toes elevated single leg forwards bends, use the abdominals, intercostals and hip flexors for more bend.
 

More On Forward Bend / Pike Strength

There are various aspects to improve:
  1. Tissue strength
      2. Upper Hamstrings - RDL & Good mornings for
      Behind The Knee - Jefferson, Single Leg Back Extensions, Bottom Position Nordics
  1. Neural Range
      2. Slant board work increasing steepness,
      Head-to-toe work
  1. Lower Back Isolation
      2. Bent Leg Zercher
      Weighted Sit and Reach
  1. Unilateral Hamstring Isolation
      2. Flat back forward bend (weighted behind the neck)
      Round back forward bend
 
  1. Integrated Motion - Jefferson Curl, flat ground forward bend
  1. Active Compression - V-Sit, Active Head to knee (single or double leg)
  1. High Kick Skills - Ball above the hip