Week 1 - Day 1

Setup

• Lie on your back with hips and knees bent to 90 degrees (feet off floor).
• Arms reaching straight up to the ceiling.

Instructions

• Exhale and reach your arms toward the ceiling while gently pressing low back into floor.
• Maintain 90-90 leg position; don't let knees drift or chest lift.
• Inhale and return arms to starting position without losing core control.

What to Feel

• Gentle core activation with low back grounded.
• Tension through abs without bracing.

What to Avoid

• Flaring ribs or arching low back.
• Reaching from shoulders or straining neck.

Red Flags

• Neck pain or excessive tension.
• Loss of position or breath control.

Regression

• Place feet on a chair or bench if holding 90-90 position is too difficult.