Which exercise directly follows Bend and Reach in the Preparation Drills sequence?

• A. Windmill
• B. Rear Lunge
• C. High Jumper (Moderate Cadence)
• D. Rower

Answer: (B)

The sequence in Preparation Drills is designed to gradually warm up the whole body, moving from upper-body and spine mobility into lower-body stability and mobility. After Bend and Reach, the next move focuses on preparing the legs and hips through a controlled, unilateral movement that builds balance, hip flexor engagement, and glute activation. That’s the Rear Lunge. It flows well from the initial bend-and-reach motion by continuing through a full-range hip and knee action while maintaining posture and control, setting up the body for the following drills that introduce different planes of movement or cardio tempo.

Windmill would shift more toward trunk rotation and hamstring flexibility, High Jumper emphasizes a dynamic, plyometric knee drive, and Rower targets upper-back and shoulder engagement with a seated, pulling pattern. These are not the immediate next progression after Bend and Reach.