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.

 

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

Bird Dog

  1. Begin on all fours, knees under hips, hands under shoulders
  2. Press chest away from floor like it’s stinky – keep shoulder blades broad
  3. Extend an opposite set of limbs away from core, lifting the limbs level with spine
  4. Keep shoulders and hips square to floor
  5. S T R E T C H & squeeze all your muscles through leg, torso and arm for 5 seconds
  6. Swing, without destabilizing torso, knee under hip and elbow under shoulder and go right back out for 5 seconds

Usually – 3 sets of 5 on each side (right leg/left arm) (left leg/right arm)

 

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