Dead Bug

  1. Begin on floor, face up (supine), arms 90° angle to ceiling, knees bent with feet on floor
  2. Level 1:
    1. Extend one arm overhead towards floor, touch the floor if you can, while opposite leg extends on floor. Keep opposite set of limbs still.
    2. Return to starting position and repeat other side.
  3. Level 2:
    1. Bring legs to 90°/90° (table top)
    2. Extend on arm overhead towards floor, touch the floor if you can, while opposite leg extends on floor. Keep opposite set of limbs still.
    3. Return to starting position and repeat other side.
  4. Level 3:
    1. Bring legs to 90° (ceiling)
    2. Extend on arm overhead towards floor, touch the floor if you can, while opposite leg lowers to floor. Keep opposite set of limbs still.
    3. Return to starting position and repeat other side.

 

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Alternating Leg Lowers

  1. Begin on floor, face up (supine)
  2. Level 1:
    1. Bring legs 90°/90° with knees over hips and shins parallel to floor
    2. Maintain 90° angle of knee as you tap toe on floor
    3. Return to table top
  3. Level 2:
    1. Straighten legs to 90° angle in hip
    2. Lower a straight leg to hover the floor
    3. Squeeze the glute or butt cheek of the leg that’s going down to support the hip
    4. Return to 90°

 

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