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Coached by Omar

Dead Bug

CoreBodyweightRegressionDeep coreHip flexorsAnterior core

Tempo 2 · 1 · 2 · 0

Set up

  1. 01On the back, knees over hips, arms over shoulders.
  2. 02Press the low back into the floor before you move.
  3. 03This is the bird-dog, turned over — same square-hips lesson.

Cues

  • Reach opposite arm and opposite leg long — not to the floor at all costs.
  • The low back never leaves the mat.
  • Return with control and switch.

Breath

Exhale as you reach. Inhale as you return.

Common faults

Low back arching as the leg reaches

Shorten the reach. Exhale as you extend.

Both limbs moving on the same side

Opposite arm, opposite leg. Slow down.

Chin jutting

Pack the chin. Look at the ceiling.

Regression

Heel taps, arms held still.

Progression

Bird Dog

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with