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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Sit Thru

  1. Begin on all fours with hands under shoulders and knees under hips, toes tucked under
  2. Hover knees and shins off floor
  3. Unweight an opposite set of feet and hands (r/l or l/r)
  4. If right hand and left foot are unweighted, pivot right on right ball of foot threading left leg under body
  5. Return to hands and feet on floor, ideally – keep shins and knees hovering

 

Have questions? Let’s jump on a call! Click here to schedule.